1 tablespoon (medium) of Unsweetened 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 1.5 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.

What is Unsweetened tahini?

Unsweetened tahini is a thick paste made from ground sesame seeds, widely used in Middle Eastern and Eastern Mediterranean cooking. It has a rich, roasted sesame flavour with a faint bitterness, and a smooth, spoonable texture. In its home regions it is stirred into hummus and sauces, drizzled over vegetables or falafel, and often combined with lemon juice, garlic or herbs. In English-speaking kitchens, it also works in salad dressings, dips and baking.

It is energy-dense, with much of its energy coming from fats, alongside protein and fibre. The oil may separate during storage, so stir it well before serving. For a lighter, tangy sauce, thin a spoonful with lemon juice and water; for a sweeter breakfast topping, pair it with fruit or a little honey.

Unsweetened tahini Nutrition Facts

Selected: 100 g

595

KCAL / 100G

Carbs

23g

· 8% DV

Protein

17g

· 34% DV

Fat

53g

· 68% DV

Fiber

10g

· 36% 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%

Unsweetened tahini Vitamins & Minerals

Vitamins

1.6mg · 133% DV

Vitamin K

60µg · 50% DV

0.8mg · 47% DV

5.5mg · 34% DV

Minerals

Copper

2mg · 222% DV

Phosphorus

638mg · 91% DV

Manganese

2mg · 87% DV

Zinc

5mg · 45% DV

How Nutritious Is Unsweetened tahini?

Nutrient density

Very high

80/ 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.

Unsweetened 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 Unsweetened 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 Unsweetened 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 Unsweetened 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 Unsweetened 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

Unsweetened tahini Fat Profile

SATURATED

7.5g

MONOUNSATURATED

19g

POLYUNSATURATED

22g

⚖️

Omega 6:3 ratio 70:1

Above the ideal 4:1 (70:1).

Compare Unsweetened tahini

🥄vs🥜

Unsweetened tahini vs Peanuts28 kcal more per 100 g

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Unsweetened tahini vs Walnut59 kcal fewer per 100 g

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Unsweetened tahini vs Almond16 kcal more per 100 g

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Unsweetened tahini vs Sunflower seeds11 kcal more per 100 g

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Foods Similar to Unsweetened tahini

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567 kcal

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Walnut

654 kcal

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Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

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Hazelnut pieces

628 kcal

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Raw walnut

654 kcal

Frequently Asked Questions About Unsweetened tahini

What is unsweetened tahini made from?

Unsweetened tahini is made by grinding sesame seeds into a smooth paste. It contains no added sugar, so its flavour comes from the seeds and any roasting they have undergone. Plain tahini typically lists sesame as its sole ingredient.

How do you use unsweetened tahini?

Unsweetened tahini works in hummus, salad dressings, marinades, and sauces for roasted vegetables. You can also spread it on toast or stir it into porridge. For a pourable sauce, whisk it with lemon juice and water until smooth.

Is unsweetened tahini the same as sesame paste?

Yes, unsweetened tahini is a type of sesame paste: it is ground sesame with no sugar added. The phrase “sesame paste” can also describe other products, including Chinese sesame paste, which may use more heavily roasted seeds and taste stronger.

Why does unsweetened tahini separate?

Unsweetened tahini separates because sesame oil naturally rises to the surface of the ground seeds. This is normal and does not by itself mean the tahini has gone bad. Stir it thoroughly from the bottom before serving to redistribute the oil.

Why does unsweetened tahini taste bitter?

Unsweetened tahini can taste mildly bitter because of the sesame seeds and how they were roasted. A sharp rancid smell or an unpleasant, stale-oil flavour suggests the sesame oil has gone off; discard it rather than trying to mask the taste.

Should unsweetened tahini be refrigerated after opening?

Not necessarily: unsweetened tahini can be kept tightly closed in a cool, dry cupboard. Refrigeration can slow the sesame oil from turning rancid, particularly in a warm kitchen, but it makes the paste firmer. Use a clean, dry spoon each time.

Can you eat unsweetened tahini straight from the jar?

Yes, you can eat unsweetened tahini straight from the jar, though its thick texture and concentrated sesame flavour may be intense. Stir it first, then spread a little on toast or mix it with fruit, honey, or lemon juice.

What can I use instead of unsweetened tahini?

For hummus or a savoury sauce, unsweetened tahini can often be replaced with smooth sunflower seed butter. The result will taste different, and sesame’s distinctive flavour will be missing. In baking, another nut or seed butter may work if the recipe allows it.

Can unsweetened tahini help with weight loss?

Unsweetened tahini can fit into a weight-loss eating plan, but it is not a weight-loss food on its own. Its rich, thick texture makes it easy to add more than intended, so measure what you spread or stir into a dish.

Is unsweetened tahini suitable for people with diabetes?

Unsweetened tahini can be included in meals for many people with diabetes, since it has no added sugar. Pairings matter: adding honey or eating it with sweetened foods changes the meal. If you use glucose-lowering medication, follow your individual meal plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026