How Many Calories in Tahini? Nutrition Facts & Macros
One tablespoon of tahini (15 g) has 89 calories
Protein 2.6g · Carbs 3.2g · Fat 8g
Tahini is a thick paste made from ground sesame seeds and a staple of Middle Eastern cuisine — it is the base for hummus, salad dressings, and sauces like baba ganoush. With 592 kcal, 17.4 g of protein, and 53.01 g of fat per 100 g, it is calorie-dense but rich in minerals, especially phosphorus (790 mg, 63% DV) and calcium (141 mg). A single tablespoon (15 g) provides about 89 kcal and 2.6 g of protein. Here is everything you need to know about tahini calories and macros, based on USDA data. Tahini contains only about 3% water, making it a very dry paste.
2477 kJ · per 100g · Water: 3 g
Calorie Calculator: Tahini
15 g Tahini contains 89 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (15 g) | 89 kcal | 2.6g | 3.2g | 8g |
| 2 tablespoons (30 g) | 178 kcal | 5.2g | 6.5g | 15.9g |
| 100 grams | 592 kcal | 17.4g | 21.5g | 53g |
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Tahini — Nutrition Facts
| Tahini | per 100g |
|---|---|
| Calories | 592 kcal |
| Protein | 17.4 g |
| Fat | 53.01 g |
| Carbs | 21.5 g |
| Fiber | 4.7 g |
| Sugar | 0.49 g |
| Sodium | 35 mg |
| Potassium | 459 mg |
| Magnesium | 95 mg |
| Phosphorus | 790 mg |
| Vitamin C | 4.2 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 98 mcg |
| Manganese | 0 mg |
| Water | 3 g |
Source: USDA FoodData Central (FDC ID: 168604) · Data verified April 2026
Variations
Regular / unhulled (default)
592 kcal per 100 g. Made from whole sesame seeds with the hull intact. Slightly darker color and more bitter, robust flavor. Higher in calcium and fiber than hulled tahini. The standard variety in most Middle Eastern groceries.
Hulled tahini
~580 kcal per 100 g. Made from hulled (peeled) sesame seeds — lighter in color, smoother, and less bitter than unhulled. Slightly less calcium and fiber due to the removed hull, but a milder flavor that works better in desserts, smoothies, and lighter dressings. The most common variety in Western supermarkets.
Black sesame tahini
~590 kcal per 100 g. Made from unhulled black sesame seeds — darker color, nuttier and more earthy flavor. Similar macros to regular tahini but slightly higher in antioxidants. Popular in Asian cuisine for desserts and noodle dishes. More expensive and less widely available than regular tahini.
Dietary Perspectives
For Weight Loss
Tahini is calorie-dense at 592 kcal per 100 g — portion control is critical. One tablespoon (15 g, ~89 kcal) adds healthy fats and flavor to meals without excessive calories. Use it as a dressing base diluted with lemon juice and water rather than eating it straight from the jar. The combination of fat (53 g), protein (17.4 g), and fiber (4.7 g) per 100 g supports satiety, but it is easy to overeat because of its mild taste. Measure portions rather than pouring freely.
For Athletic Performance
Tahini provides 592 kcal per 100 g — a compact calorie source for athletes. The 17.4 g of protein per 100 g is decent for a seed butter, though less than peanut butter (22.2 g). Its standout mineral is phosphorus (790 mg, 63% DV), important for energy metabolism and bone strength. Magnesium (95 mg) and potassium (459 mg) support muscle function and electrolyte balance. Mix tahini into post-workout smoothies or spread on toast for a calorie-dense recovery snack with balanced macros.
For Keto
Tahini is moderate for keto — not as low-carb as pure nut butters, but usable in small portions. Per 100 g: 21.5 g total carbs minus 4.7 g fiber = about 16.8 g net carbs. One tablespoon (15 g) has approximately 2.5 g net carbs, which fits within a strict 20 g daily keto limit. The high fat content (53.01 g per 100 g) is excellent for keto macros. Use it as a dressing ingredient or sauce rather than eating large amounts. Pair with low-carb vegetables for a balanced keto meal.
Frequently Asked Questions
How many calories are in tahini?
One tablespoon of tahini (15 g) contains approximately 89 calories. Per 100 g, tahini has 592 calories — similar to peanut butter (598 kcal) and other nut and seed butters. The high calorie count comes primarily from fat (53.01 g per 100 g), most of which is unsaturated. Two tablespoons (30 g) — a common serving for hummus or dressing — has about 178 calories.
Tahini vs peanut butter — what is the difference?
Tahini and peanut butter have similar calories (592 vs 598 kcal per 100 g). Peanut butter has slightly more protein (22.2 g vs 17.4 g) and more total fat (51.4 g vs 53.0 g are close). Tahini has far more calcium (141 mg vs 45 mg) and much more phosphorus (790 mg vs 335 mg), making it a better choice for bone mineral support, especially in dairy-free diets. Tahini also has a milder, nuttier flavor and is more versatile in savory cooking.
Is tahini good for keto?
Tahini is moderate for keto. Per 100 g it has 21.5 g total carbs minus 4.7 g fiber = about 16.8 g net carbs. One tablespoon (15 g) has about 2.5 g net carbs, which fits within a strict keto budget. The high fat content (53.01 g per 100 g) is favorable for keto macros. Use it sparingly — a tablespoon in dressing or drizzled over grilled meat works well without exceeding carb limits.
Is tahini a good source of calcium for vegans?
Yes — tahini provides 141 mg of calcium per 100 g, which is notable for a plant-based food. Two tablespoons (30 g) deliver about 42 mg of calcium. While not as high as dairy (milk has ~125 mg per 100 ml), tahini is one of the richest non-dairy calcium sources along with fortified plant milks and leafy greens. Combined with its phosphorus content (790 mg per 100 g), it supports bone mineral balance.
What is tahini and how do you use it?
Tahini is a paste made by grinding toasted or raw sesame seeds until smooth. It is a key ingredient in hummus, baba ganoush, halva, and many Middle Eastern salad dressings. You can use it as a dip by mixing with lemon juice and garlic, drizzle it over roasted vegetables or falafel, blend it into smoothies, or use it as a sauce for grain bowls. Stir well before use, as the oil naturally separates.
How should I store tahini?
Unopened tahini can be stored in a cool, dark pantry for up to 1 year. Once opened, it stays fresh for about 4-6 months in the pantry or up to 1 year in the refrigerator. Refrigeration slows oil separation and extends freshness but makes it thicker — let it come to room temperature before using. Always use a clean spoon to prevent contamination. If it smells bitter or off, it has gone rancid and should be discarded.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tahini | 592 | 17.4g | 21.5g | 53.01g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Hummus | 237 | 7.78g | 15g | 17.82g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Olive Oil | 884 | 0g | 0g | 100g |
per 100g
Per 100 g, tahini has 592 kcal with 17.4 g of protein, 53.01 g of fat, and 21.5 g of carbs (4.7 g fiber). It is comparable to peanut butter (598 kcal) in calories but offers significantly more calcium (141 mg vs 45 mg) and phosphorus (790 mg vs 335 mg).
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