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Pumpkin with Tahini Calories
Traditional dessert of pumpkin with tahini and sugar
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin with Tahini (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 34.8 g of carbs, 3.8 g of protein, 7.8 g of fat and 3 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Pumpkin with Tahini Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
34.8g
· 13% DV
Protein
3.8g
· 8% DV
Fat
7.8g
· 10% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 7% · Fat 31%
Pumpkin with Tahini nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 3 g | 11% |
| 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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How Many Calories in 1 Medium Pumpkin with Tahini?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 slice (thick) | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 220 g | 396 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Pumpkin with Tahini
How do you make pumpkin with tahini?
Pumpkin with tahini is made by cooking pieces of winter squash with sugar until tender, then drizzling tahini over them. Simmer the pieces gently or bake them covered; add the tahini at serving time so its flavor stays distinct.
Is pumpkin with tahini a Turkish dessert?
Yes, pumpkin with tahini is a Turkish dessert, often served as tahinli kabak tatlısı. It consists of sweetened, cooked pumpkin topped with tahini, and some versions are finished with walnuts.
What kind of pumpkin is best for pumpkin with tahini?
A firm, dense winter squash, commonly called pumpkin or kabocha depending on the market, works best for pumpkin with tahini. Avoid watery summer squash, which softens too quickly and does not hold its shape as well.
Why does pumpkin with tahini turn watery?
Pumpkin with tahini can turn watery because sugar draws moisture out of the pumpkin as it cooks. Cook it gently and let excess liquid evaporate near the end; avoid stirring often, which can break down the pieces.
When should you add tahini to pumpkin with tahini?
Add tahini to pumpkin with tahini after the pumpkin has finished cooking, just before serving. Heating tahini for a long time can dull its flavor, while drizzling it on top keeps the two textures and flavors distinct.
Can you bake pumpkin with tahini instead of simmering it?
Yes, you can bake pumpkin with tahini. Arrange the pumpkin with sugar in a covered oven dish and bake until tender, then uncover briefly if liquid needs to reduce; drizzle the tahini on after baking.
Can you make pumpkin with tahini without sugar?
Yes, pumpkin with tahini can be made without added sugar, especially when the pumpkin is naturally sweet. The result will taste less like the traditional dessert, which is usually cooked with sugar before tahini is added.
How should you store pumpkin with tahini?
Store leftover pumpkin with tahini in a covered container in the refrigerator. For the best texture, keep the cooked pumpkin separate from the tahini and add the topping when serving; discard it if its smell or appearance changes.
What is the difference between pumpkin with tahini and pumpkin pie?
Pumpkin with tahini is a Turkish dessert of cooked pumpkin topped with tahini, while pumpkin pie is a baked, spiced custard in a pastry crust. Pumpkin with tahini is usually served in pieces rather than as a slice of pie.
What goes well with pumpkin with tahini?
Walnuts are a classic topping for pumpkin with tahini, and a small amount of clotted cream is another option. Since the dessert is already sweet and rich, unsweetened tea or coffee makes a good accompaniment.
Pumpkin with Tahini Vitamins & Minerals
Vitamins
Vitamin A
384µg · 43% DV
Vitamin E
1.44mg · 10% DV
B1
0.1mg · 8% DV
B6
0.11mg · 6% DV
Minerals
Copper
0.19mg · 21% DV
Phosphorus
72mg · 10% DV
Magnesium
42mg · 10% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
252mg · 7% DV
Sodium
7.2mg · 0% DV
Pumpkin with Tahini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin with Tahini
To burn the 216 calories in 1 piece (medium) (120 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.
What is Pumpkin with Tahini?
Pumpkin with tahini is a Turkish dessert made by cooking pumpkin with sugar until tender, then drizzling it with tahini. It is especially familiar in autumn and winter, and some versions are finished with walnuts as well.
The pumpkin becomes soft and sweet, while tahini brings a toasted, gently bitter richness. In Turkey it is commonly served chilled or at room temperature after a meal; elsewhere, it makes an easy-to-share dessert with tea or coffee. It is carbohydrate-forward because of the sugar, while tahini contributes some protein and fat. For a lighter serving, use a modest drizzle of tahini and let the pumpkin’s sweetness lead.
How Nutritious Is Pumpkin with Tahini?
Nutrient density
Medium
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
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 Pumpkin with 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 Pumpkin with Tahini Contain Allergens?
No known major allergens
Which Diets Is Pumpkin with Tahini Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin with Tahini Fat Profile
SATURATED
1.08g
MONOUNSATURATED
2.52g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 32.4:1
Above the ideal 4:1 (32.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.