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A thick, creamy green tahini sauce sits in a small bowl, its smooth surface flecked with finely chopped green herbs.
●Low GI
⚡High Potassium
🌿High Fiber

Green tahini Calories

Nutritious sesame paste blended with fresh herbs

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

430kcal

GI

20low

POTASSIUM · 100 G

420mg

FIBER · 100 G

6.5g

Quick answer

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.

Green tahini Nutrition Facts

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%

Green tahini nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories129 kcal
Total fat11.4 g15%
Saturated fat1.71 g9%
Trans fat0 g
Sodium36 mg2%
Total carbohydrate3.9 g1%
Fiber2 g7%
Protein3.8 g8%

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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How Many Calories in 2 Tablespoons of Green tahini?

ServingAmountCalories
2 tablespoon (medium)30 g129 kcal
1 teaspoon (extra small)7 g30 kcal
1 tablespoon (small)15 g65 kcal
1 piece (small)20 g86 kcal
3 tablespoon (large)45 g194 kcal
1 serving (medium)50 g215 kcal
100 g100 g430 kcal
1 pack (whole)100 g430 kcal
1 cup (jumbo)120 g516 kcal

Calculated from 430 calories per 100 g.

Frequently Asked Questions About Green tahini

What is green tahini?

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.

How do you make green tahini?

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.

What does green tahini taste like?

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.

How is green tahini different from regular tahini?

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.

What can you eat with green tahini?

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.

What ingredients are in green tahini sauce?

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.

How do you store homemade green tahini?

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.

Can you freeze green tahini?

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.

Why does green tahini taste bitter?

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.

Can you use green tahini as a salad dressing?

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.

Green tahini Vitamins & Minerals

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

Green tahini Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green tahini

To burn the 129 calories in 2 tablespoon (medium) (30 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Green tahini?

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.

How Nutritious Is Green tahini?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

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.

Is Green tahini Processed?

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.

Does Green tahini Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Green tahini Good For?

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

Green tahini Fat Profile

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.