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Sesame-based, rich savory sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 5.1 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 89 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 serving (small) | 25 g | 149 kcal |
| 2 tablespoon (double) | 30 g | 179 kcal |
| 1 serving (medium) | 40 g | 238 kcal |
| 3 tablespoon (triple) | 45 g | 268 kcal |
| 0.25 cup (quarter) | 60 g | 357 kcal |
| 100 g | 100 g | 595 kcal |
| ½ cup (half) | 120 g | 714 kcal |
Calculated from 595 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 179 calories in 2 tablespoon (medium) (30 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.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
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.