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Nutritious sesame paste blended with fresh herbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Green tahini (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 3.9 g of carbs, 3.8 g of protein, 11.4 g of fat and 2 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
129
KCAL / 30G
Carbs
3.9g
· 1% DV
Protein
3.8g
· 8% DV
Fat
11.4g
· 15% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 11% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 3.8 g | 8% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 129 kcal |
| 1 teaspoon (extra small) | 7 g | 30 kcal |
| 1 tablespoon (small) | 15 g | 65 kcal |
| 1 piece (small) | 20 g | 86 kcal |
| 3 tablespoon (large) | 45 g | 194 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 100 g | 430 kcal |
| 1 cup (jumbo) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Green tahini is sesame tahini blended with fresh herbs, commonly parsley or cilantro. Lemon juice, garlic, and water are often added, turning the thick sesame paste into a bright, savoury sauce or dip.
Blend tahini with fresh herbs, lemon juice, and optional garlic, then add cold water gradually until it reaches the consistency you want. Add the water slowly: a small amount can loosen tahini quickly.
Green tahini tastes nutty and savoury from the sesame, with a fresh, grassy note from the herbs. Lemon makes it tangier, while garlic adds pungency; the exact flavour changes with the herbs and their proportions.
Green tahini is regular sesame tahini blended with herbs, so it has a green colour and a fresher, more savoury flavour. Plain tahini is simply sesame paste, with a more concentrated roasted-sesame taste.
Green tahini pairs well with falafel, roasted vegetables, grilled fish, chicken, and chickpea dishes. Use it as a dip, drizzle it over a grain bowl, or spread it inside wraps and sandwiches.
Green tahini sauce starts with tahini and fresh herbs such as parsley or cilantro. Many versions also include lemon juice, garlic, salt, and water; some recipes use other herbs, so there is no single fixed formula.
Keep homemade green tahini in a clean, sealed container in the refrigerator. Fresh herbs make it more perishable than plain tahini, so discard it if its smell or appearance changes.
Yes, green tahini can be frozen, but thawing may separate the liquid and sesame paste and dull the herbs’ fresh flavour. Freeze it in portions, thaw in the refrigerator, and stir well before serving.
Green tahini can taste bitter if the tahini itself is bitter or if a large amount of herb stems is blended in. Add lemon and a little water to balance the flavour, or use fewer herbs next time.
Yes, green tahini works as a salad dressing when loosened with cold water or lemon juice. Add liquid gradually and whisk until pourable; it is especially good with crunchy vegetables, chickpeas, and roasted roots.
Vitamins
Vitamin K
18µg · 15% DV
B1
0.08mg · 7% DV
Vitamin E
0.75mg · 5% DV
B5
0.18mg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.48mg · 21% DV
Phosphorus
96mg · 14% DV
Calcium
111mg · 11% DV
Potassium ⭐
126mg · 4% DV
Sodium
36mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 129 calories in 2 tablespoon (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.
Green tahini is sesame paste blended with fresh herbs, giving familiar tahini a savoury, herbaceous character. It has a nutty sesame flavour and a thick, creamy texture. It builds on tahini, a staple across Middle Eastern cooking, while the herbs make this version especially suited to sauces and dips.
Serve it with bread or use it to dress roasted vegetables, grain bowls, falafel or grilled foods; it also fits easily into a mezze spread. It is rich in fat, with some protein and fibre, so a little can bring plenty of flavour. For a lighter coating, thin a spoonful with water before drizzling.
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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.71g
MONOUNSATURATED
4.95g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 49.2:1
Above the ideal 4:1 (49.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.