Sesame Butter (Tahini) – Nutritional Information
Sesame butter (or tahini), made from roasted sesame kernels, is a creamy, nutrient-packed spread commonly used in Mediterranean, Middle Eastern, and North African cuisines. Whether you’re spreading it on toast, incorporating it into sauces, or making your own hummus, tahini provides a rich, nutty flavor that is both versatile and nutritious.
Nutritional Breakdown per 100g
| Nutrient | Amount |
|---|---|
| Energy | 595 kcal |
| Protein | 17.0 g |
| Total Fat | 53.76 g |
| Saturated Fat | 7.529 g |
| Carbohydrates | 21.19 g |
| Fiber | 9.3 g |
| Sugars | 0.49 g |
| Calcium | 426 mg |
| Iron | 8.95 mg |
| Magnesium | 95 mg |
| Phosphorus | 732 mg |
| Potassium | 414 mg |
| Sodium | 115 mg |
| Zinc | 4.62 mg |
| Copper | 1.61 mcg |
| Manganese | 1.456 mg |
| Selenium | 34.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 1.22 mg |
| Riboflavin (B2) | 0.473 mg |
| Niacin (B3) | 5.45 mg |
| Vitamin B6 | 0.149 mg |
| Folate (B9) | 98 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Nutritional Insights
Sesame butter, or tahini, is a powerhouse of nutrients. It is especially rich in healthy fats, including polyunsaturated and monounsaturated fats that contribute to heart health. Despite its high fat content, the fats in tahini are predominantly the good kind, making it an excellent option for those following a plant-based or Mediterranean diet.
The protein content in tahini is notable, providing 17g per 100g serving, which supports muscle maintenance and growth. It is also an excellent source of fiber, which aids in digestion and helps maintain a healthy gut. With 9.3g of fiber per 100g, tahini can play a role in balancing blood sugar levels and promoting a feeling of fullness.
Tahini is a significant source of minerals such as calcium, iron, magnesium, and phosphorus, all of which are vital for maintaining strong bones, supporting muscle function, and contributing to overall cellular health. The high calcium content, in particular, makes tahini a valuable addition to plant-based diets where dairy may be limited.
It also provides a good amount of zinc, important for immune function and skin health, along with copper and manganese, which support metabolic processes and antioxidant defenses. Additionally, selenium in tahini helps protect cells from oxidative stress.
Allergen Information
Sesame butter is made from sesame seeds, which are a common allergen. Individuals with sesame allergies should avoid tahini and check product labels carefully. Sesame allergies can cause reactions ranging from mild symptoms like itching or swelling to more severe reactions such as anaphylaxis. Always consult with a healthcare provider if you’re unsure about including sesame products in your diet.
Dietary Preferences
- Vegan: Tahini is 100% plant-based, making it an ideal option for those following a vegan diet.
- Gluten-Free: Naturally gluten-free, tahini can be safely included in a gluten-free diet.
- Dairy-Free: Free of dairy, tahini is suitable for individuals who are lactose intolerant or follow a dairy-free lifestyle.
- Kosher: Sesame butter can be found in many kosher-certified brands.
- Low-Carb: While higher in fat, tahini is low in carbohydrates, making it compatible with low-carb diets.
Advice for Use
Tahini can be used in a variety of ways in your kitchen. It is often the base for dips like hummus or baba ganoush, but it also works well as a dressing for salads, roasted vegetables, or grains. You can even incorporate it into smoothies for a creamy texture and nutty flavor. If you prefer a sweeter dish, try drizzling tahini over fruits or using it in baked goods and desserts.
If you find the consistency of store-bought tahini a bit too thick, simply stir it well or thin it out with a bit of water or lemon juice to make it smoother and more spreadable.
Conclusion
Sesame butter (tahini) is not just a tasty addition to your meals but also a nutritional powerhouse. Packed with healthy fats, plant-based protein, fiber, and an array of essential minerals, it is a great choice for anyone looking to boost their nutrient intake. Whether you use it in savory dishes or sweet treats, tahini brings flavor, texture, and numerous health benefits to your plate.
