1 tablespoon (medium) of Plain tahini (15 g) has 89 calories. That works out to 595 calories per 100 g. It contains 3.2 g of carbs, 2.6 g of protein, 8.1 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Plain tahini?

Plain tahini is a smooth paste made by grinding sesame seeds, with a rich, toasty flavour and a slight bitterness. Across the Middle East and Mediterranean, it is stirred into hummus and sauces, drizzled over vegetables, or mixed with sweeteners for a simple spread. In many English-speaking kitchens, it also works in salad dressings, baking and smoothies. The oil can separate during storage, so stir it back in before using.

It is energy-dense and rich in unsaturated fats, with plant protein, fibre, calcium and iron. A spoonful brings depth to toast, grain bowls or roasted vegetables; thin it with lemon juice and water for a lighter dressing. Its strong sesame flavour means a little can go a long way.

Plain tahini Nutrition Facts

Selected: 100 g

595

KCAL / 100G

Carbs

21.2g

· 8% DV

Protein

17g

· 34% DV

Fat

53.8g

· 69% DV

Fiber

9.3g

· 33% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 11% · Fat 76%

Plain tahini Vitamins & Minerals

Vitamins

5.4mg · 34% DV

Folate

98µg · 25% DV

0.16mg · 13% DV

0.12mg · 9% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

732mg · 105% DV

Selenium

34.4µg · 63% DV

Iron

9mg · 50% DV

How Nutritious Is Plain tahini?

Nutrient density

High

68/ 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

56/ 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.

Plain tahini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Plain tahini

To burn the 595 calories in 100 g:

🚶

147min

Walking (5 km/h)

🏃

61min

Running (8 km/h)

🚴

81min

Cycling

🏊

69min

Swimming

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

Is Plain 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 Plain 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 Plain 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

✓ Suitable

Low FODMAP

— Not suitable

Plain tahini Fat Profile

SATURATED

7.6g

MONOUNSATURATED

20.4g

POLYUNSATURATED

23.1g

⚖️

Omega 6:3 ratio 71.3:1

Above the ideal 4:1 (71.3:1).

Compare Plain tahini

🥣vs🧈

Plain tahini vs Butter122 kcal fewer per 100 g

→🥣vs🫒

Plain tahini vs Olive oil289 kcal fewer per 100 g

→🥣vs💊

Plain tahini vs Fish Oil Capsule305 kcal fewer per 100 g

→🥣vs🥥

Plain tahini vs Coconut oil267 kcal fewer per 100 g

→

Foods Similar to Plain tahini

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Plain tahini

Why does plain tahini separate?

Oil naturally rises to the top of plain tahini during storage; this does not mean it has gone bad. Stir from the bottom of the jar until the oil is evenly incorporated and the paste is smooth again.

How do you make plain tahini sauce?

Whisk plain tahini with lemon juice, crushed garlic, salt, and a little water to make a pourable sauce. Add the water gradually, since tahini can thicken briefly when first mixed with acidic ingredients.

Does plain tahini need to be refrigerated after opening?

Usually, plain tahini does not need refrigeration. Keep the tightly closed jar in a cool, dry, dark place; refrigerating it can make the paste firmer and harder to stir.

What does plain tahini taste like?

Plain tahini tastes nutty, earthy, and slightly bitter, with a roasted sesame flavor. The intensity varies with the sesame seeds and how they were roasted; a sharp rancid-oil smell or taste is a reason not to eat it.

How do you use plain tahini?

Plain tahini works in savory sauces, hummus, salad dressings, and marinades, and it can also be stirred into oatmeal or spread on toast. Its thick texture blends more easily when loosened with water or lemon juice.

Can you freeze plain tahini?

Yes, plain tahini can be frozen in a tightly sealed, freezer-safe container, though freezing is rarely necessary. Leave room for expansion, thaw it in the refrigerator, and stir well because the oil may separate or the texture may change.

How long does plain tahini last after opening?

Plain tahini can keep for a long time after opening when sealed and stored in a cool, dry place. Check it before using: discard it if you see mold or notice a sour or rancid smell or taste.

Can plain tahini replace peanut butter?

Yes, plain tahini can replace peanut butter in many spreads, sauces, and baking recipes, but it tastes more earthy and sesame-like. Its consistency can also be thinner, so adjust the liquid or other ingredients in the recipe.

Is plain tahini good for you?

Plain tahini provides unsaturated fats and minerals, including calcium and iron. It is also concentrated, so a modest spoonful is an easy way to add it to meals without making a sauce or spread overly heavy.

Does plain tahini go well with sweet foods?

Yes, plain tahini pairs well with honey, dates, bananas, and chocolate because its savory sesame flavor balances sweetness. Stir it into yogurt or drizzle it over fruit, adding a little warm water if you want a thinner topping.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026