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A smooth, thick, pale beige tahini sauce sits in a small bowl, with a glossy surface and soft swirls.
●Low GI
⚡High Potassium
💪High Protein

Tahini sauce Calories

Sesame-based, rich savory sauce

CALORIES · 100 G

595kcal

GI

35low

POTASSIUM · 100 G

414mg

FIBER · 100 G

9.3g

Quick answer

2 tablespoon (medium) of Tahini sauce (30 g) has 179 calories. That works out to 595 calories per 100 g. It contains 6.4 g of carbs, 5.1 g of protein, 16.1 g of fat and 2.8 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Tahini sauce Nutrition Facts

Selected: 2 tablespoon (medium) · 30 g

179

KCAL / 30G

Carbs

6.4g

· 2% DV

Protein

5.1g

· 10% DV

Fat

16.1g

· 21% DV

Fiber

2.8g

· 10% 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%

Tahini sauce nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories179 kcal
Total fat16.1 g21%
Saturated fat2.25 g11%
Trans fat0 g
Sodium35 mg2%
Total carbohydrate6.4 g2%
Fiber2.8 g10%
Protein5.1 g10%

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 Tablespoon of Tahini sauce?

ServingAmountCalories
1 tablespoon (medium)15 g89 kcal
1 teaspoon (small)5 g30 kcal
1 serving (small)25 g149 kcal
2 tablespoon (double)30 g179 kcal
1 serving (medium)40 g238 kcal
3 tablespoon (triple)45 g268 kcal
0.25 cup (quarter)60 g357 kcal
100 g100 g595 kcal
½ cup (half)120 g714 kcal

Calculated from 595 calories per 100 g.

Frequently Asked Questions About Tahini sauce

What is tahini sauce made of?

Tahini sauce is usually made by thinning sesame tahini with water and adding lemon juice, salt, and often garlic. Recipes vary: some include herbs or spices, while others keep the sauce simple and let the sesame flavour stand out.

How do you make tahini sauce?

Whisk tahini with lemon juice, garlic, and salt, then add cold water gradually until the sauce is pourable. It may thicken at first when the liquid goes in; keep whisking and continue adding water a little at a time.

What do you eat tahini sauce with?

Tahini sauce is often served with falafel, shawarma, grilled meat, roasted vegetables, and hummus. It also works as a dip for pita or raw vegetables, or as a finishing sauce for grain bowls and roasted cauliflower.

Why does tahini sauce taste bitter?

Tahini sauce can taste bitter when the tahini is made from heavily toasted or stale sesame seeds. Lemon and salt may balance mild bitterness, but discard the sauce if it smells rancid or tastes sharply unpleasant.

How do you fix tahini sauce that is too thick?

Whisk in cold water a teaspoon at a time until tahini sauce reaches the consistency you want. Lemon juice can make tahini tighten before it loosens, so adding more lemon is usually not the best way to thin it.

Can you use tahini sauce as a salad dressing?

Yes, tahini sauce makes a creamy dressing for salads, especially those with chickpeas, roasted vegetables, or crunchy greens. Thin it with a little water or lemon juice so it coats the ingredients instead of sitting in a heavy layer.

How long does tahini sauce last in the fridge?

Keep tahini sauce in a clean, sealed container in the refrigerator and use homemade sauce within a few days. Fresh garlic and added water can shorten its keeping time; discard it if you notice mould, an off smell, or an unusual texture.

Can you freeze tahini sauce?

Yes, tahini sauce can be frozen, although it may separate or become grainy after thawing. Freeze it in small portions, thaw it in the refrigerator, then whisk thoroughly; a splash of water can help restore a smooth consistency.

Does tahini sauce need to be cooked?

No, tahini sauce is normally served uncooked, as a dip, dressing, or topping. If you want to add it to a hot dish, stir it in near the end rather than boiling it, which can make the sauce thicken or separate.

Is tahini sauce healthy?

Tahini sauce provides sesame fats and nutrients, but it is also concentrated, so generous pours can add substantial energy to a meal. Use a modest amount as a flavourful topping, or pair it with vegetables and legumes.

Tahini sauce Vitamins & Minerals

Vitamins

B1

0.24mg · 20% DV

B6

0.24mg · 14% DV

B3

1.62mg · 10% DV

Biotin

2.7µg · 9% DV

Minerals

Copper

0.45mg · 50% DV

Phosphorus

191mg · 27% DV

Manganese

0.45mg · 20% DV

Selenium

10µg · 18% DV

Potassium ⭐

124mg · 4% DV

Sodium

35mg · 2% DV

Tahini sauce Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2.1
Low

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

How to Burn Off Tahini sauce

To burn the 179 calories in 2 tablespoon (medium) (30 g):

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

What is Tahini sauce?

Tahini sauce is made by loosening sesame paste with water and usually adding lemon juice, garlic and salt. It is common across Middle Eastern and eastern Mediterranean cuisines, where recipes vary from a simple, tangy dressing to a thicker dip.

Its smooth, creamy texture and savoury, slightly bitter sesame flavour work well with roasted vegetables, falafel, grilled meats and fish. Serve it as a dip, drizzle it over a grain bowl, or use it in a wrap. It is energy-dense and rich in fat, with 53.8 g of fat per 100 g, so a little goes a long way. Add water and lemon to make it lighter and easier to pour.

How Nutritious Is Tahini sauce?

Nutrient density

High

63/ 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.

Is Tahini sauce 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 Tahini sauce 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 Tahini sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Tahini sauce Fat Profile

SATURATED

2.25g

MONOUNSATURATED

6.06g

POLYUNSATURATED

6.54g

⚖️

Omega 6:3 ratio 71.7:1

Above the ideal 4:1 (71.7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.