Tahini: Properties, Calories, and Health Benefits

You’ve probably heard a lot about the benefits and properties of tahini, its nutrients, and its variations — and you might be thinking that it’s worth adding to your diet to boost its nutritional value.

You’re absolutely right! Tahini is an extremely nutritious food that can make a real difference to your health, as long as you know how to consume it.

In this article, we share everything you need to know about tahini — from how many calories it has to how much you can eat per day and much more. Let’s dive in!

What is tahini and what does it contain?

Tahini is ground sesame seeds in the form of a creamy paste, which can be eaten on its own or added to various recipes. The only ingredient it contains is sesame seeds, hulled or unhulled (whole), which sometimes separate, resulting in oil rising to the surface. This can easily be mixed back in with a quick stir.

What are the benefits of tahini?

Tahini has many health benefits thanks to the wide range of nutrients it contains. Specifically, it can:

• Lower bad cholesterol thanks to its healthy fats
• Support heart health
• Boost the immune system
• Improve gut health due to its high fiber content
• Strengthen bones thanks to its magnesium and calcium
• Protect cells from damage due to its antioxidants
• Provide an excellent source of plant protein for those following a vegan diet
• Reduce inflammation thanks to its high omega-3 content
• Help maintain healthy thyroid function due to its mineral content

How many calories are in one tablespoon of tahini?

Tahini contains 90–100 calories per tablespoon (about 15 g).

How much protein does tahini contain?

Tahini has about 2.6–4 g of protein per tablespoon, making it a food rich in plant-based protein.

How much calcium does tahini contain?

Tahini contains roughly 65 mg of calcium per tablespoon.

What properties does tahini with cocoa have?

Cocoa tahini is a more chocolatey variation of classic tahini, enriched with additional nutrients and flavor. Its properties include:

• Helping reduce cholesterol
• Being rich in antioxidants
• High in plant protein
• Potentially lowering blood pressure thanks to cocoa flavonoids
• Offering a healthier, more nutrient-dense option compared to praline spreads

Can I eat tahini every day — and how much?

Yes, you can absolutely eat tahini daily, as long as you don’t overdo it because it’s calorie-dense.
1–2 tablespoons per day is the ideal amount to enjoy its benefits without adding too many extra calories.

Should tahini be refrigerated?

Yes, tahini can be stored in the refrigerator after opening. In fact, it keeps longer this way and the natural oil separation is slowed. However, the cold may cause it to thicken. If you want to maintain its creamy texture, storing it in a cool, dry cupboard is often a better option.

When does tahini go bad?

Tahini does not spoil quickly. When stored in a cool and dry place, it can last several months or even up to a year. Still, you should always check the expiration date and inspect its appearance, taste, and texture before consuming it.
If it smells rancid, tastes bitter, or has an unusual consistency, you should not eat it.

Does tahini have side effects?

Tahini can cause side effects if consumed in large quantities. Excessive intake can lead to:

• Digestive issues such as bloating, pain, and discomfort — especially in people with a sensitive stomach or gut
• Allergic reactions, including difficulty breathing or rashes
• Weight gain due to its calorie density
• Increased blood sugar if it contains added sugars

Should I choose peanut butter or tahini?

Both are popular spreads, but your choice depends on your needs and preferences.
Tahini is richer in protein, minerals, and calcium, making it a better option for those who need more of these nutrients.
Peanut butter, on the other hand, is higher in fiber and has a milder flavor.

Should I choose tahini or almond butter?

This depends on your taste and nutritional needs.
Tahini has more calcium and a slightly bitter taste, while almond butter has more vitamin E and a sweeter flavor.

Should I choose whole tahini or regular?

Whole tahini is richer in nutrients and fiber because it is made from unhulled sesame seeds.
If you want the maximum nutritional value, choose whole tahini.
If you prefer a milder taste and smoother texture, regular tahini is the better option.

How can I eat tahini?

Tahini can be used in many sweet and savory dishes. Popular ways to enjoy it include:

• As a spread, plain or with honey, on bread, fruit, or yogurt
• In hummus
• In salad dressings, wraps, or falafel
• In soups
• In cookies, cakes, and bars
• In halva
• In smoothies

Tahini is not just a tasty spread for your morning toast or a flavorful addition to your recipes — it is a highly nutritious food with numerous health benefits. At Biologiko Χorio you’ll find tahini in various versions, such as with honey or cocoa, so you can choose the one that best suits your taste!