scored 78/100
Tahini is a creamy paste made from ground sesame seeds, rich in plant-based protein, healthy fats, and minerals essential for bone health and cardiovascular function.
1.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 78.
Tahini, originating from the Mediterranean and Middle Eastern regions, is a nutrient-dense paste produced by grinding raw or roasted sesame seeds into a smooth consistency. Per 100g, tahini typically provides approximately 16g of protein, 54g of fat (predominantly unsaturated), 9g of carbohydrates, and 9g of fiber. It is exceptionally rich in bioavailable minerals including calcium (975mg per 100g), magnesium (250mg), iron (8.9mg), and zinc (7.8mg)—critical for bone mineralization, immune function, and enzymatic processes. Sesame seeds contain unique lignans, particularly sesamin and sesamolin, which possess potent antioxidant and anti-inflammatory properties. Tahini also provides phytosterols that support cholesterol metabolism and lignans that may have modest estrogenic activity relevant to hormonal balance. Its high linoleic acid content (41% of fat) supports cellular membrane integrity and cardiovascular health. For longevity-focused nutrition, tahini offers a plant-based source of complete amino acids, bioavailable minerals for bone density maintenance, and polyphenols that combat oxidative stress—all factors associated with healthy aging.
High bioavailable calcium and magnesium content, combined with phosphorus and zinc, provide structural minerals essential for bone matrix formation and osteoblast function
Linoleic acid and phytosterols lower LDL cholesterol; lignans improve endothelial function and reduce inflammation in arterial walls
Sesamin and sesamolin cross the blood-brain barrier and inhibit NF-κB signaling pathway, reducing pro-inflammatory cytokine production
Magnesium content promotes vasodilation; sesamin exhibits ACE-inhibitory properties similar to pharmaceutical ACE inhibitors
Sesame contains all nine essential amino acids with particularly high methionine content; complementary plant protein source for aging adults
Tahini's nutrient profile supports sustained energy through balanced protein and healthy fats; mineral content benefits from distributed intake across meals for optimal absorption via multiple transporter systems
Breaks a fast
Consuming with meals containing vitamin C and fermented foods optimizes mineral bioavailability; not recommended on empty stomach due to potential digestive distress from high fat concentration
Per 100 g of the default form. Bars show how much higher or lower sesame seed butter (tahini) is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sesame Seed Butter (Tahini) is classified as a nuts & seeds. Tahini is a creamy paste made from ground sesame seeds, rich in plant-based protein, healthy fats, and minerals essential for bone health and cardiovascular function.
Sesame Seed Butter (Tahini) scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Thiamin, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 14 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 14 g serving, sesame seed butter (tahini) is highest in Copper (~23% DV), Thiamin (~14% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 1.7 g of net carbs (3 g total minus 1.3 g fiber).
Best any time of day. Tahini's nutrient profile supports sustained energy through balanced protein and healthy fats; mineral content benefits from distributed intake across meals for optimal absorption via multiple transporter systems
A typical serving is around 14 g (~83 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sesame seed butter (tahini) alongside several other nuts & seeds sources.
Sesame Seed Butter (Tahini) falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Sesame Seed Butter (Tahini) pairs nicely with: Pair with vitamin C-rich foods (citrus, tomatoes, bell peppers) to enhance non-heme iron absorption from tahini's 8.9mg iron per 100g; Combine with fermented foods (miso, tempeh, sauerkraut) to synergistically increase mineral bioavailability and support gut microbiota diversity; Mix with whole grains (quinoa, farro, oats) to create complete protein profiles with all essential amino acids in complementary ratios; Pair with leafy greens (kale, spinach) to enhance calcium and magnesium absorption through simultaneous intake of oxalate-binding compounds.
Encyclopedia entries that supply the same signature nutrients sesame seed butter (tahini) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sesame seed butter (tahini)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.