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Sesame paste-based, rich in healthy fats and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Tahini dip (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 4.6 g of carbs, 5 g of protein, 15.8 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
177
KCAL / 30G
Carbs
4.6g
· 2% DV
Protein
5g
· 10% DV
Fat
15.8g
· 20% 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 10% · Protein 11% · Fat 79%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 5 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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 177 kcal |
| 1 tablespoon (small) | 15 g | 89 kcal |
| 1 piece (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 serving (medium) | 40 g | 236 kcal |
| 3 tablespoon (large) | 45 g | 266 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (large) | 240 g | 1416 kcal |
Calculated from 590 calories per 100 g.
Tahini dip is made primarily from tahini, a paste of ground sesame seeds. Lemon juice, garlic, salt, and water are common additions, while herbs or spices vary by recipe.
Whisk tahini with lemon juice, crushed garlic, and salt, then add cold water gradually until smooth and spoonable. Tahini can seize and thicken at first; keep whisking as you add the water rather than adding a large amount at once.
Tahini dip tastes nutty and savory, with a slight bitterness from sesame and a tang from lemon. Garlic makes it sharper. Its flavor is richer and more sesame-forward than a dip based mainly on yogurt or beans.
Thin tahini dip by whisking in cold water a little at a time. It may thicken before it loosens, so keep whisking between additions. Add lemon juice instead if you also want to make the flavor more tart.
Oil can separate naturally in tahini dip because sesame oil rises to the surface. Stir the dip thoroughly from the bottom before serving. If it smells rancid or tastes unusually unpleasant, discard it rather than trying to mask the flavor.
Homemade tahini dip generally keeps for 3–4 days in a sealed container in the refrigerator. Dips with fresh garlic or herbs are best used promptly, and any off smell or unusual appearance is a reason to throw it away.
Tahini dip can be part of a nutritious meal: sesame provides unsaturated fats and minerals, while lemon and garlic add flavor. It is also energy-dense, so a modest serving works well as a dip or spread alongside vegetables or bread.
Yes, tahini dip can be frozen, but thawing may leave it separated or grainy. Freeze it in an airtight container, thaw it in the refrigerator, then whisk it well before serving; the texture may not return completely to its original state.
Tahini dip is centered on sesame paste, while hummus is centered on chickpeas and usually includes tahini as one ingredient. Tahini dip therefore has a stronger sesame flavor; hummus is thicker and more bean-forward.
Yes, tahini dip also goes well with raw or roasted vegetables, grilled foods, and sandwiches. Its rich, savory flavor pairs especially well with crisp vegetables and dishes seasoned with lemon or herbs.
Vitamins
B1
0.27mg · 23% DV
Vitamin K
18µg · 15% DV
B6
0.18mg · 11% DV
B3
1.65mg · 10% DV
Minerals
Copper
0.45mg · 50% DV
Phosphorus
195mg · 28% DV
Manganese
0.48mg · 21% DV
Iron
2.34mg · 13% DV
Potassium ⭐
123mg · 4% DV
Sodium
9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 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 dip is a creamy sesame-paste-based spread, often sharpened with lemon and garlic and seasoned with spices. Across Turkish and neighbouring cuisines, recipes vary: water may be added to loosen the thick paste, while herbs or other seasonings bring their own character. Its flavour is nutty and faintly toasted, balanced by a fresh, tangy edge.
Serve it as part of a meze spread, with warm bread or crisp vegetables, or alongside grilled vegetables and meat. It is rich in fats and energy, with protein and fibre as well, so a small portion can add plenty of flavour. For a lighter plate, pair a modest amount with raw vegetables or salad rather than serving it mainly with bread.
Very 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
5.7g
POLYUNSATURATED
6.6g
Omega 6:3 ratio 70:1
Above the ideal 4:1 (70:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.