Tahini is a paste made from ground sesame seeds and is a popular ingredient in Middle Eastern cuisine. It has a nutty and earthy flavor, making it a perfect addition to dips, spreads, and sauces.

Besides the delicious taste, tahini is highly nutritious and packed full of health benefits.

Nutritional Profile of Tahini

Tahini is loaded with vitamins, minerals, and healthy fats. One tablespoon of tahini contains:.

89 calories
2.6 grams of carbohydrates
2.6 grams of protein
8 grams of fat
2 grams of fiber

Health Benefits of Tahini

1. Rich in Healthy Fats

Tahini is high in monounsaturated and polyunsaturated fats, which are considered “good fats” as they help protect against heart disease and lower cholesterol levels.

2. High in Fiber

The fiber content in tahini helps promote digestive health and regulates blood sugar levels.

3. Contains Essential Vitamins and Minerals

Tahini is a great source of essential vitamins and minerals that support overall health, including:.

Calcium
Iron
Phosphorus
Potassium
Magnesium
Zinc

4. Boosts Immunity

Tahini contains antioxidants that help boost the immune system and protect the body from illness and disease.

5. Supports Bone Health

The calcium content in tahini helps maintain strong and healthy bones, making it an excellent addition to the diet of those who are lactose intolerant or avoiding dairy.

Tahini and Weight Loss

Tahini can also aid in weight loss. The high fiber content of tahini makes you feel full for longer, which may prevent overeating. The healthy fats in tahini also help to regulate blood sugar levels, which can reduce cravings and aid in weight loss.

How to Use Tahini

Tahini is a versatile ingredient and can be used in a variety of dishes, including:.

Hummus
Baba Ganoush
Tahini dressing
Tahini cookies and desserts

Tahini is also great as a spread on toast or mixed into smoothies for a nutrient boost.

Calories in Tahini

Tahini is high in calories due to its fat content. One tablespoon of tahini contains 89 calories. While it may be high in calories, it is also highly nutritious, and the health benefits of tahini far outweigh the calorie count.

Conclusion

Tahini is a highly nutritious ingredient rich in healthy fats, vitamins, and minerals.

Incorporating tahini into your diet can help boost immunity, regulate blood sugar levels, support bone health, aid in weight loss, and promote overall health and well-being.