Tahini: A Culinary and Nutritional Powerhouse

Tahini is a thick and creamy seed butter made from roasted and ground sesame seeds. It has a nutty and slightly bitter flavor that adds depth and richness to various dishes. Beyond its culinary versatility, tahini is also a highly nutritious food, boasting an array of essential vitamins, minerals, and healthy fats.

Nutritional Profile of Tahini

Tahini is a caloric food, providing 89 calories per tablespoon. However, it is also rich in several essential nutrients, including:

  • Protein: Tahini is a good source of protein, providing 2.6 grams per tablespoon. Protein is crucial for building and repairing tissues, producing enzymes, and maintaining hormonal balance.

  • Fat: Tahini is primarily composed of fat, providing 8 grams per tablespoon. The majority of this fat is unsaturated, meaning it is beneficial for heart health. Unsaturated fats can help lower cholesterol levels and reduce the risk of cardiovascular disease.

  • Carbohydrates: Tahini contains a small amount of carbohydrates, with 3.2 grams per tablespoon. These carbohydrates are primarily fiber, which is important for digestive health and can help regulate blood sugar levels.

  • Fiber: Tahini is a good source of dietary fiber, providing 0.7 grams per tablespoon. Fiber promotes satiety, aids digestion, and can help lower cholesterol levels and improve blood sugar control.

  • Vitamins and Minerals: Tahini is a rich source of several vitamins and minerals, including calcium, iron, magnesium, phosphorus, and zinc. These nutrients play various roles in maintaining bone health, regulating blood pressure, and supporting immune function.

Culinary Uses of Tahini

Tahini's versatility extends beyond its nutritional value. It is a widely used ingredient in various cuisines around the world, particularly in Middle Eastern and Mediterranean dishes. Here are some popular culinary applications of tahini:

  • Dips and Spreads: Tahini is a key ingredient in hummus, a popular Middle Eastern dip made from chickpeas, tahini, lemon juice, and garlic. It can also be used as a base for other dips and spreads, such as baba ghanoush (made from roasted eggplant) and muhammara (made from roasted red peppers).

  • Dressings and Sauces: Tahini can be used to create flavorful dressings and sauces. It adds a rich and nutty flavor to salad dressings, marinades for grilled meats, and sauces for vegetables and fish.

  • Baking: Tahini can be incorporated into baked goods to add moisture, richness, and nutritional value. It can be used in cookies, cakes, muffins, and bread.

  • Desserts: Tahini's nutty flavor and creamy texture make it a great addition to desserts. It can be used in halva, a popular Middle Eastern confection, or as a substitute for butter or oil in various dessert recipes.

Conclusion

Tahini is a versatile and nutrient-rich seed butter that offers a wide range of culinary and health benefits. Its nutty flavor and creamy texture add depth and richness to various dishes, while its nutritional profile makes it a valuable addition to a balanced diet. Whether you're using it as a dip, spread, dressing, or baking ingredient, tahini is sure to elevate your culinary creations and contribute to your overall well-being.

How many calories are in Tahini?

Each 1 tbsp of Tahini contains 89 calories.

Tahini Nutritional Information

Nutrient Amount per 1 tbsp (15g)
Calories 89 Calories
Protein 2.6g
Fat 8g
Saturated Fat 1.1g
Cholesterol 0mg
Carbohydrates 3.2g
Dietary Fiber 0.7g
Sugar g
Sodium 0.0053mg
Potassium 0.0689mg
Calcium 0.021mg
Iron 0.0007mg