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Rich in protein and calcium, healthy fats from sesame
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Cheese with Tahini (30 g) has 105 calories. That works out to 350 calories per 100 g. It contains 1.8 g of carbs, 4.8 g of protein, 8.4 g of fat and 0.8 g of fiber. Its 123 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
105
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
4.8g
· 10% DV
Fat
8.4g
· 11% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 19% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 4.8 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 105 kcal |
| 1 slice (thin) | 20 g | 70 kcal |
| 1 serving (small) | 40 g | 140 kcal |
| 1 slice (thick) | 50 g | 175 kcal |
| 1 piece (small) | 60 g | 210 kcal |
| 2 slice (medium) | 60 g | 210 kcal |
| 1 serving (large) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
| 1 piece (large) | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Cheese with tahini is cheese served with, or mixed together with, sesame-seed paste. It is not one fixed recipe: the type of cheese and the amount of tahini determine whether it is crumbly, spreadable, mild, or strongly sesame-flavoured.
To make cheese with tahini, mash a soft or crumbly cheese and stir in tahini a little at a time. You can also leave them separate and drizzle tahini over the cheese for a more distinct contrast in flavour and texture.
Cheese with tahini tastes savoury and creamy, with tahini adding a roasted sesame flavour and sometimes a slight bitterness. A salty cheese makes the contrast more pronounced, while a mild cheese gives the tahini more room to stand out.
Soft, spreadable, or crumbly cheeses all work with tahini, but they create different textures. A mild cheese blends smoothly, while a tangier or saltier cheese gives a stronger sweet-and-savoury contrast.
Serve cheese with tahini on toast, flatbread, or crackers, or offer the cheese and tahini separately for dipping. Fresh cucumber, tomato, or herbs add brightness and balance the rich sesame flavour.
Yes, cheese with tahini works as a sandwich filling. Spread it in a thin layer and add crisp vegetables or greens; these balance its dense texture and help keep the sandwich from tasting overly rich.
Yes, you can use cheese with tahini in warm dishes, but the result depends on the cheese: some melt smoothly and others stay crumbly. For a pronounced sesame flavour, stir in the tahini after cooking rather than heating it for a long time.
Keep cheese with tahini covered in the refrigerator, especially once the ingredients have been mixed. Use a clean utensil when serving and avoid leaving it at room temperature for an extended period.
Yes, cheese with tahini can be served at breakfast, spread on bread or arranged alongside other savoury foods. It also works as a quick snack when you want something more filling than plain toast.
Cheese with tahini provides protein and calcium from the cheese, along with fats from sesame. It is also a rich combination, so a modest portion can be a practical way to enjoy it without making the meal overly heavy.
Vitamins
B12
0.33µg · 14% DV
B2
0.14mg · 11% DV
Biotin
2.4µg · 8% DV
Vitamin A
66µg · 7% DV
Minerals
Phosphorus
123mg · 18% DV
Calcium
171mg · 17% DV
Copper
0.11mg · 12% DV
Sodium
195mg · 8% DV
Potassium ⭐
63mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 105 calories in 1 slice (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cheese with Tahini combines cheese with tahini, a paste made from sesame seeds. The type of cheese and the amount of tahini shape its texture and flavour, which brings together the cheese’s savouriness and tahini’s rich, toasted notes. It is commonly enjoyed with bread, often as part of breakfast or a simple snack; add fresh vegetables for a lighter, more balanced plate.
It provides protein and calcium, while tahini contributes much of its fat, so a modest serving can be satisfying. Spread a little on toast or serve it alongside warm flatbread. Because the ingredients can vary, the flavour may range from mildly savoury to distinctly nutty.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.15g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.