Sesame Butter Tahini (from Unroasted Sesame Kernels) – Nutritional Information & Benefits
Sesame butter, also known as tahini, is a creamy paste made from ground sesame seeds, typically from unroasted kernels. Rich in nutrients and offering a unique, nutty flavor, tahini is a staple in many Middle Eastern and Mediterranean dishes, from hummus to salad dressings and sauces. This versatile ingredient is not only a culinary delight but also a powerhouse of nutrition, providing essential minerals, healthy fats, and plant-based protein. Below is a detailed breakdown of the nutritional content and potential health benefits of sesame butter tahini:
Nutritional Information (per 100g of Sesame Butter Tahini)
| Nutrient | Amount |
|---|---|
| Energy | 607 kcal |
| Protein | 17.95 g |
| Fat | 56.44 g |
| Saturated Fat | 7.904 g |
| Carbohydrates | 17.89 g |
| Fiber | 9.3 g |
| Sugar | 0.0 g |
| Calcium | 141 mg |
| Iron | 6.35 mg |
| Magnesium | 353 mg |
| Phosphorus | 790 mg |
| Potassium | 459 mg |
| Sodium | 1.0 mg |
| Zinc | 10.45 mg |
| Copper | 1.488 µg |
| Manganese | 1.457 mg |
| Selenium | 0.0 µg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 1.587 mg |
| Riboflavin (Vitamin B2) | 0.12 mg |
| Niacin (Vitamin B3) | 5.644 mg |
| Vitamin B6 | 0.149 mg |
| Folate | 98.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 3.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Health Benefits of Sesame Butter Tahini
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Rich in Healthy Fats:
Sesame butter is primarily composed of healthy fats, with 56.44 grams of fat per 100 grams. Most of these fats are unsaturated fats, which support heart health by promoting healthy cholesterol levels. The 7.9 grams of saturated fat contribute to satiety but should be consumed in moderation. -
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High in Protein:
With nearly 18 grams of protein per 100 grams, tahini offers a significant plant-based protein source, making it an excellent option for vegetarians, vegans, and those looking to increase their protein intake without relying on animal products. -
Packed with Minerals:
Sesame butter tahini is a rich source of essential minerals. It provides a substantial amount of calcium (141 mg), iron (6.35 mg), magnesium (353 mg), and phosphorus (790 mg), all of which are important for bone health, muscle function, and energy metabolism. Its high magnesium content supports healthy nerve and muscle function, while iron is crucial for the production of red blood cells. -
Boosts Metabolism:
With a good amount of zinc (10.45 mg), copper (1.488 µg), and manganese (1.457 mg), tahini supports metabolism and helps in the proper functioning of enzymes that are involved in energy production and nutrient absorption. -
Supports Digestive Health:
Tahini is a great source of dietary fiber, providing 9.3 grams per 100 grams. Fiber is essential for healthy digestion, promoting regular bowel movements and preventing constipation. Additionally, a high fiber diet can contribute to heart health by helping lower blood cholesterol levels. -
Rich in B-Vitamins:
This paste is also rich in B-vitamins, particularly thiamin (1.587 mg), niacin (5.644 mg), and folate (98 µg). These vitamins are essential for energy production, brain function, and the formation of red blood cells. Folate, in particular, is important during pregnancy for fetal development. -
Antioxidant Properties:
While tahini contains minimal vitamin E (0.0 mg), it offers antioxidant protection through other nutrients, such as magnesium and zinc, which help neutralize harmful free radicals in the body.
Allergen Information
Sesame butter tahini is made from sesame seeds, which are considered one of the eight major food allergens. As a result, individuals with sesame allergies should avoid consuming tahini and any food products that contain it. It is important to always check the ingredient label for sesame content, especially in pre-packaged or processed foods.
Dietary Preferences
Sesame butter tahini is a highly versatile ingredient, suitable for various dietary preferences:
- Vegan: Tahini is 100% plant-based, making it a perfect addition to vegan diets.
- Gluten-Free: Naturally gluten-free, tahini is safe for individuals with celiac disease or gluten intolerance.
- Dairy-Free: It is also a dairy-free alternative to butter or cheese in many recipes, making it ideal for those who are lactose intolerant.
- Low-Carb: With only 17.89 grams of carbohydrates per 100 grams, tahini can fit into a low-carb diet, though its high fat content should be factored in when considering daily intake.
Advice for Use
Sesame butter tahini is a wonderfully adaptable ingredient that can enhance both savory and sweet dishes. Here are a few tips for incorporating tahini into your meals:
- As a Spread: Use tahini as a creamy spread on toast or pita, paired with honey or jam for a sweet treat or with olives and vegetables for a savory option.
- In Smoothies: Add a tablespoon of tahini to your morning smoothie for a creamy texture and a boost of protein and healthy fats.
- In Dips and Sauces: Tahini is a key ingredient in classic Middle Eastern dips like hummus. You can also mix it with lemon juice, garlic, and olive oil for a tangy dressing or drizzle over roasted vegetables.
- Baked Goods: Incorporate tahini into cookies, muffins, and cakes as a substitute for butter or oil, adding a nutty richness.
- In Stir-fries: Add a spoonful of tahini to stir-fried vegetables or meat dishes to create a creamy sauce that adds depth to the flavor.
Conclusion
Sesame butter tahini is not just a delicious ingredient but also a highly nutritious one, offering numerous health benefits, including a high content of protein, healthy fats, and essential minerals like magnesium, calcium, and iron. Its versatility in the kitchen makes it a favorite in a variety of cuisines, while its health-promoting properties provide a significant nutritional boost. Whether you are spreading it on toast, mixing it into smoothies, or using it in savory dishes, tahini is an excellent addition to any balanced diet. Just be mindful of sesame allergies, and enjoy this rich and creamy food as part of your healthy eating plan!
