1 serving (15 grams) contains 89 calories, 2.6 grams of protein, 8.1 grams of fat, and 3.2 grams of carbohydrates.
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Nutrition Information
Calories |
1412.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.6 g | 164% | |
| Saturated Fat | 17.5 g | 87% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 269.8 mg | 11% | |
| Total Carbohydrates | 50.8 g | 18% | |
| Dietary Fiber | 22.2 g | 79% | |
| Sugars | 1.6 g | ||
| protein | 41.3 g | 82% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1015.9 mg | 78% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 984.1 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tahina
Tahina, also known as tahini, is a creamy paste made from ground sesame seeds. It has origins in Middle Eastern and Mediterranean cuisine but has gained global appeal due to its versatility and nutritional benefits. Tahina is rich in healthy fats, plant-based protein, and essential minerals like calcium and iron. With approximately 593 calories per 100 grams, it is a calorie-dense food but nutrient-packed, providing healthful unsaturated fats, dietary fiber, and no cholesterol. Commonly used in dishes like hummus, baba ghanoush, and salad dressings, tahina contributes a nutty flavor and smooth texture to various recipes.
Health Benefits
- Supports bone health due to its high calcium content (426 mg per 100 grams, about 43% of daily requirements).
- Promotes red blood cell formation and prevents anemia with its significant iron content (9% of daily iron needs per tablespoon).
- Aids in heart health and cholesterol regulation through its unsaturated fats, primarily oleic and linoleic acids.
Dietary Considerations
Selection and Storage
Store tahina in a cool, dry place, and refrigerate after opening to maintain freshness. Stir well before use as natural oil separation may occur.
Common Questions About Tahina Nutrition
Is tahina high in protein?
Yes, tahina (or tahini) contains 17.3 grams of protein per 100 grams, making it a good plant-based protein source. While it may not be as protein-dense as some legumes or animal products, it still contributes significantly to protein intake, especially in vegetarian and vegan diets.
Can I eat tahina on a keto diet?
Yes, tahina can fit into a keto diet as it is relatively low in carbohydrates, containing 21.3 grams of carbs per 100 grams, of which 9.3 grams are fiber, leaving a net carb count of approximately 12 grams. However, due to its high fat content (54 grams per 100 grams), it’s best consumed in moderation.
What are the health benefits of tahina?
Tahina is rich in heart-healthy fats, providing 54 grams of fat per 100 grams, mostly unsaturated types. It also contains calcium, magnesium, and iron, which support bone health and energy production. Its antioxidant and anti-inflammatory compounds, such as sesamin, may promote overall wellness, though it is calorie-dense and best enjoyed in reasonable portions.
How much tahina should I eat in one serving?
A standard serving size of tahina is usually 2 tablespoons, which equals about 30 grams. This portion has approximately 178 calories, 5.2 grams of protein, 16.2 grams of fat, and 3.6 grams of net carbs, making it a nutrient-dense addition to meals or snacks.
How does tahina compare to peanut butter nutritionally?
Tahina has a higher fat content (54 grams per 100 grams) compared to peanut butter, which typically has around 50 grams. It also has more fiber (9.3 grams vs. 6 grams) and slightly less protein (17.3 grams vs. 25 grams in peanut butter). Tahina is lower in sugar, containing just 0.7 grams per 100 grams, making it better suited for low-sugar diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
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.
