1 tablespoon (medium) of Raw tahini (15 g) has 89 calories. That works out to 595 calories per 100 g. It contains 3.5 g of carbs, 2.6 g of protein, 8 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 Raw tahini?

Raw tahini is a smooth, thick paste made by grinding untoasted sesame seeds. It has a mild, earthy sesame flavour, and oil may rise to the surface while it sits, so stir it well before using.

In the Middle East and eastern Mediterranean, tahini is a familiar ingredient in hummus, dressings and sauces; it is also spooned over vegetables or mixed with sweet ingredients. It works just as easily in sandwiches, grain bowls and baking. Rich in fats and plant protein, it is energy-dense, so a little goes a long way. For a lighter dressing, thin it with water and lemon juice, then add herbs or garlic to taste.

Raw tahini Nutrition Facts

Selected: 100 g

595

KCAL / 100G

Carbs

23g

· 8% DV

Protein

17g

· 34% DV

Fat

53g

· 68% 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 14% · Protein 11% · Fat 75%

Raw tahini Vitamins & Minerals

Vitamins

1.6mg · 133% DV

0.8mg · 47% DV

5.5mg · 34% DV

Vitamin K

35µg · 29% DV

Minerals

Copper

2mg · 222% DV

Manganese

2mg · 87% DV

Phosphorus

610mg · 87% DV

Selenium

34µg · 62% DV

How Nutritious Is Raw tahini?

Nutrient density

High

75/ 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.

Raw 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 Raw 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 Raw 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 Raw 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 Raw 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

Raw tahini Fat Profile

SATURATED

7.5g

MONOUNSATURATED

19.7g

POLYUNSATURATED

23.2g

⚖️

Omega 6:3 ratio 72.7:1

Above the ideal 4:1 (72.7:1).

Compare Raw tahini

🥄vs🥜

Raw tahini vs Peanuts28 kcal more per 100 g

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Raw tahini vs Walnut59 kcal fewer per 100 g

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Raw tahini vs Almond16 kcal more per 100 g

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Raw tahini vs Sunflower seeds11 kcal more per 100 g

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Foods Similar to Raw tahini

🥜

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567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

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584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

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Raw walnut

654 kcal

Frequently Asked Questions About Raw tahini

What does raw tahini taste like?

Raw tahini tastes nutty and earthy, with a mild bitterness and less of the toasted flavor found in tahini made from roasted sesame. Its flavor can vary with the sesame seeds used, so a slightly bitter note alone does not mean it has spoiled.

Can you use raw tahini in hummus?

Yes, raw tahini works well in hummus, adding creaminess and sesame flavor. Since it is less toasted-tasting than roasted tahini, taste the finished hummus before adjusting the lemon juice, garlic, or salt.

Why does raw tahini separate, and how do you mix it?

Oil naturally rises to the top of raw tahini as it sits; it is not a sign that the paste has gone bad. Stir slowly from the bottom with a clean, sturdy spoon until the oil is evenly incorporated.

How do you make raw tahini at home?

Raw tahini is made by blending sesame seeds until they release their oil and turn into a smooth paste. A powerful food processor helps; pause if the mixture gets hot, and scrape down the sides as needed.

How can you thin raw tahini for a sauce?

Add cold water or lemon juice to raw tahini a little at a time, whisking after each addition. The paste may briefly thicken before loosening into a creamy sauce; adding all the liquid at once can make it harder to get a smooth texture.

How should you store raw tahini after opening?

Keep raw tahini tightly sealed in a cool, dark cupboard, away from heat and direct sunlight. Refrigeration can slow oil separation but makes the paste firmer, so let it soften before stirring if you store it in the fridge.

Can raw tahini replace roasted tahini in recipes?

Yes, raw tahini can replace roasted tahini in most recipes, but the result will taste less toasted and more delicate. The swap works especially well in sauces and dressings; taste and adjust seasoning when using it in hummus or dips.

Is raw tahini meant to be eaten without cooking?

Yes, raw tahini is ready to eat and can be used straight from the jar in dips, dressings, or spreads. Stir it first if the oil has separated, and use a clean utensil to keep the contents fresh.

Why is raw tahini bitter?

Raw tahini can have a mild bitter or earthy edge because it is made from sesame without the stronger sweetness of roasting. A sharp rancid-oil smell or an unpleasant, stale taste is different and is a reason to discard it.

Can raw tahini be added to smoothies?

Yes, raw tahini blends into smoothies and adds a creamy sesame flavor. Start with a small spoonful so it does not overpower fruit, and blend it thoroughly because its thick paste can cling to the sides of a blender.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026