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Tahini (Natural) Calories
Natural tahini made from sesame seeds, rich in healthy fats and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Tahini (Natural) (15 g) has 89 calories. That works out to 595 calories per 100 g. It contains 3.2 g of carbs, 2.6 g of protein, 8 g of fat and 1.4 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tahini (Natural) Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
89
KCAL / 15G
Carbs
3.2g
· 1% DV
Protein
2.6g
· 5% DV
Fat
8g
· 10% DV
Fiber
1.4g
· 5% 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 (Natural) nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 2.6 g | 5% |
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 (Natural)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 89 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 tablespoon (small) | 10 g | 60 kcal |
| 1 piece (medium) | 20 g | 119 kcal |
| 1 ounce (medium) | 28 g | 167 kcal |
| 2 tablespoon (large) | 30 g | 179 kcal |
| 1 serving (medium) | 40 g | 238 kcal |
| 1 pack (medium) | 50 g | 298 kcal |
| 100 g | 100 g | 595 kcal |
| 1 cup (large) | 140 g | 833 kcal |
Calculated from 595 calories per 100 g.
Frequently Asked Questions About Tahini (Natural)
What is natural tahini made from?
Natural tahini is a smooth paste made by grinding sesame seeds, usually without added ingredients. Its mild, nutty flavor works in both sweet and savory foods, and the oil may separate from the paste while it sits.
How do you use natural tahini?
Natural tahini works in sauces, dips, dressings, baking, and spreads. Stir it into lemon juice and water for a savory sauce, blend it into hummus, or drizzle it over roasted vegetables, oatmeal, or fruit.
Does natural tahini need to be refrigerated after opening?
No, natural tahini does not usually need refrigeration after opening. Keep it tightly sealed in a cool, dry place away from sunlight; refrigeration can make it firmer, so let it warm slightly and stir before using.
Why does oil separate in natural tahini?
Oil separates in natural tahini because sesame oil naturally rises away from the ground sesame solids during storage. This is normal, not a sign that it has spoiled; stir from the bottom until the paste is smooth again.
Can you use natural tahini to make hummus?
Yes, natural tahini is a classic ingredient in hummus. Blend it with chickpeas, lemon juice, garlic, and a little water until creamy; adding the water gradually helps you control the texture.
How do you make natural tahini at home?
You can make natural tahini by grinding sesame seeds in a strong food processor until they release their oils and become a smooth paste. Toasting the seeds first gives a deeper flavor, while untoasted seeds taste milder.
What can you substitute for natural tahini?
Sunflower seed butter is a useful substitute for natural tahini in dips and sauces, especially for people avoiding sesame. Its flavor is different, so add lemon or garlic to balance the recipe; in baking, smooth nut butter can also work.
Is natural tahini good for you?
Natural tahini can be a nutritious addition to meals because it provides unsaturated fats, protein, and fiber from sesame seeds. Its rich texture makes a small amount flavorful, but it is not a replacement for a varied diet.
Does natural tahini go bad, and how can you tell?
Yes, natural tahini can go rancid over time, particularly if stored warm or exposed to air. Discard it if it smells sour or like stale oil, or tastes unpleasantly bitter; oil separation alone is normal.
Can natural tahini be used in desserts?
Yes, natural tahini adds a nutty richness to cookies, brownies, cakes, and halva-style desserts. It pairs especially well with chocolate, honey, or dates; stir the jar thoroughly first so the recipe gets an even texture.
Tahini (Natural) Vitamins & Minerals
Vitamins
Vitamin K
10.65µg · 9% DV
B3
0.83mg · 5% DV
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.38mg · 17% DV
Phosphorus
66mg · 9% DV
Calcium
64mg · 6% DV
Potassium ⭐
62mg · 2% DV
Sodium
2.4mg · 0% DV
Tahini (Natural) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tahini (Natural)
To burn the 89 calories in 1 tablespoon (medium) (15 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 Tahini (Natural)?
Natural tahini is a thick paste made by grinding sesame seeds. It has a toasted, gently bitter flavour and a rich, creamy texture. Across the Middle East and Mediterranean, it is stirred into hummus, drizzled over falafel and vegetables, or blended into sauces and sweets; it also works well as a spread or dressing in everyday meals.
Tahini is high in fat, with useful amounts of protein and fibre, so a little adds plenty of richness. If the oil has separated in the jar, stir it back in before serving. For a lighter, pourable sauce, thin it with lemon juice and water, then season to taste.
How Nutritious Is Tahini (Natural)?
Nutrient density
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.
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 Tahini (Natural) 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 (Natural) Contain Allergens?
Contains these allergens:
Which Diets Is Tahini (Natural) 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
Tahini (Natural) Fat Profile
SATURATED
1.05g
MONOUNSATURATED
3.15g
POLYUNSATURATED
3.45g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.