Calories in Tahini: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of tahini (15g) contains about 85.5 calories with 2.7g of protein, 7.2g of fat, and 3.9g of carbs. Per 100g, tahini provides 570 calories with 17.8g of protein, 48g of fat, and 26.2g of carbs, including 9.3g of fiber. Tahini is ground sesame seed paste with a consistency similar to peanut butter. Calcium is at 420mg per 100g, making it one of the best plant-based calcium sources available. Phosphorus provides 752mg per 100g, magnesium delivers 96mg per 100g, and zinc contributes 4.6mg per 100g. Folate is at 98mcg per 100g. The fat profile is primarily unsaturated: 18.1g monounsaturated and 21g polyunsaturated per 100g. For anyone tracking macros, tahini is a calorie-dense nut butter alternative that delivers strong mineral content per tablespoon alongside healthy fats and moderate protein.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 161.9 | 5.1g | 7.4g | 13.6g | 2.6g |
| 1 tbsp (15g) | 85.5 | 2.7g | 3.9g | 7.2g | 1.4g |
| 100g | 570 | 17.8g | 26.2g | 48g | 9.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 570 | 28% |
| Protein | 17.8g | 36% |
| Total Fat | 48g | 62% |
| Saturated Fat | 6.7g | 34% |
| Total Carbohydrates | 26.2g | 10% |
| Dietary Fiber | 9.3g | 33% |
| Sugars | 0g | |
| Sodium | 74mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.7g | 2% |
| Calcium | 420mg | 32% |
| Iron | 2.5mg | 14% |
| Potassium | 414mg | 9% |
| Vitamin A | 3mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 96mg | 23% |
| Phosphorus | 752mg | 60% |
| Zinc | 4.6mg | 42% |
| Folate | 98mcg | 25% |
| Thiamin (B1) | 1.3mg | 108% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 5.9mg | 37% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tahini
Tahini is ground sesame seeds and inherits the full mineral profile of sesame. The 420mg of calcium per 100g is exceptional for a plant-based food, covering about 42% of the daily recommended intake. Most people associate calcium exclusively with dairy, but tahini is a practical non-dairy calcium source, particularly useful for those reducing dairy intake or following plant-based diets.
Magnesium at 96mg per 100g is outstanding. Magnesium supports muscle contraction, protein synthesis, sleep quality, and hormone production. Most adults fall short of the 310 to 420mg daily target, and adding 2 tablespoons of tahini (about 29mg of magnesium) to meals makes a meaningful contribution alongside other magnesium-rich foods.
Phosphorus at 752mg per 100g is nearly 60% of the daily recommended intake. Phosphorus is a major component of ATP (adenosine triphosphate), the primary energy currency of cells. It also combines with calcium to form hydroxyapatite, the mineral matrix of bones and teeth.
The fat content of 48g per 100g is primarily unsaturated: 18.1g monounsaturated and 21g polyunsaturated, including linoleic acid (omega-6). These fats support cardiovascular health and reduce LDL cholesterol when replacing saturated fats. The 9.3g of fiber per 100g from sesame supports gut health and moderates blood sugar response. Folate at 98mcg per 100g contributes to DNA synthesis and cell repair, relevant during periods of heavy training.
Dietary Considerations
Tahini is naturally gluten-free, vegan, and paleo-friendly. It is not keto-friendly in large amounts at 26.2g of carbs per 100g, though a tablespoon at 3.9g of carbs is manageable. For weight loss, tahini is calorie-dense at 570 calories per 100g, so portion control with a measured tablespoon is essential. It is an excellent addition to smoothies, salad dressings, grain bowls, and as a dip. Tahini contains no added sugar and is free of common allergens other than sesame.
Daily Intake (100g)
100g of tahini provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tahini?
One tablespoon of tahini (15g) has about 85.5 calories. Per 100g, tahini contains 570 calories. An ounce (28g) has about 162 calories. It is calorie-dense, similar to peanut butter and other nut butters.
Is tahini good for you?
Yes, tahini is highly nutritious. It is rich in calcium, magnesium, phosphorus, zinc, and healthy unsaturated fats. The 17.8g of protein per 100g is solid for a plant-based food. The main consideration is calorie density at 570 calories per 100g.
How much protein in tahini?
Tahini contains 17.8g of protein per 100g. A tablespoon provides about 2.7g. It is a useful plant protein source, particularly when combined with other proteins throughout the day.
Is tahini high in calcium?
Yes, tahini is one of the best plant-based calcium sources at 420mg per 100g, covering about 42% of the daily recommended intake. A tablespoon provides about 63mg of calcium. This makes tahini valuable for anyone reducing dairy intake.
How does tahini compare to peanut butter?
Tahini and peanut butter are similar in calorie density (570 vs. around 588 calories per 100g). Tahini has far more calcium (420mg vs. around 49mg) and is sesame-based, suitable for those with peanut allergies. Peanut butter has slightly more protein (25g vs. 17.8g per 100g) and a more familiar flavor. Both are nutritious calorie-dense spreads.
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