Tehina
A creamy, rich paste made from blended sesame seeds that's nutrient-dense and versatile.
What is a Tehina?
Tehina, also known as tahini, is a smooth paste made from ground sesame seeds. Originating in the Middle East, it is a staple in cuisines across the Mediterranean, North Africa, and parts of Asia. You can find varieties made from hulled or unhulled sesame seeds, each offering a slightly different flavor profile.
Tehina has a velvety texture and a nutty, rich taste with subtle bitterness. It can be used as a base for dips like hummus, drizzled over roasted vegetables, stirred into dressings or sauces, or served as a condiment. It is also versatile in sweet dishes like cookies or smoothies.
Tehina is packed with nutrition, including healthy unsaturated fats, plant protein, fiber, and essential vitamins and minerals like calcium, magnesium, and iron. It provides an excellent source of energy and macronutrients while also delivering antioxidants and anti-inflammatory compounds.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
Smart Nutrition Tracking with SnapCalorie
Health Benefits of Tehinas
Supports Bone Health
Tehina is rich in calcium and magnesium, essential minerals for maintaining strong bones and preventing osteoporosis.
- Rich in Calcium
- Rich in Magnesium
Boosts Heart Health
High levels of unsaturated fats and antioxidants in tehina can help lower cholesterol and promote cardiovascular health.
- Rich in Unsaturated Fats
- Rich in Vitamin E
Improves Muscle & Energy Function
Packed with plant protein and iron, tehina supports muscle repair and energy production, making it ideal for active lifestyles.
- Rich in Protein
- Rich in Iron
Provides Anti-Inflammatory Benefits
Sesame seeds contain lignans and antioxidants that can help reduce inflammation in the body for overall well-being.
- Rich in Antioxidants
- Rich in Lignans
Diet Compatibility
Is Tehina suitable for your diet? Here's what you need to know:
Compare Tehina to Similar Foods
See how Tehina stacks up against other popular foods:
ð―ïļ How to Enjoy Tehinas
Breakfast
Drizzle over oatmeal or blend into smoothies
Tip: Pairs well with bananas and honey
Lunch
Use as a dressing in grain bowls or salads
Tip: Combine with lemon juice and garlic for extra flavor
Dinner
Incorporate into marinades or drizzle over roasted vegetables
Tip: Mix with olive oil for a creamy texture
Snack
Pair with veggie sticks or use as a dip base
Tip: Combine with chickpeas for homemade hummus
â The Bottom Line
Tehina is a nutrient-packed, versatile food rich in healthy fats, protein, calcium, and antioxidants. It supports bone health, heart health, and energy production while fitting seamlessly into various diets like vegan, keto, and gluten-free.
Its creamy texture and nutty flavor make it an excellent choice for both savory and sweet dishes. Enjoy tehina as a dip, dressing, spread, or baking ingredient to elevate your meals with both flavor and nutrition.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
