Press ESC to close

Calories in Tahini

Tahini Calories 89 1 tablespoon (15g)
% Daily Value*
Total Fat 8.1 0%
Saturated Fat 1.2 1%
Trans Fat
SPolyunsaturated Fat 3.5
Monounsaturated Fat 3
Cholesterol 1%
Sodium 17 6%
Total Carbohydrates 3.2 0%
Dietary Fiber 1.4 5%
Sugars 0.2
Protein 2.6
Vitamin D 7%
Calcium 64 2%
Iron 1.3 10%
Potassium 104 6%
Caffeine
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice. Calorie Deficit Calculator

Calorie Burn Time

How long would it take to burn off 1 tablespoon (15g) 89 Calories of Tahini, canned in water, drained?

  • Swimming

    12 minutes

  • Jogging

    8 minutes

  • Cycling

    11 minutes

  • Walking

    23 minutes

These estimates are based on average calories burned per hour for a person weighing 140 pounds:
  • Walking (5.6 km/h): ~230 KCal/hour
  • Running (9.7 km/h): ~590 KCal/hour
  • Cycling (19-22.5 km/h): ~490 KCal/hour
  • Swimming (moderate): ~430 KCal/hour
  • Yoga: ~160 KCal/hour
  • WAerobics (low impact): ~330 KCal/hour
  • Jumping rope: ~680 KCal/hour

Tahini, a paste made from ground sesame seeds, is a staple in many cuisines, particularly in Middle Eastern and Mediterranean dishes. It is known for its rich, nutty flavor and numerous health benefits. This article explores the nutritional content of a 15-gram serving of tahini, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A 15-gram serving of tahini provides a concentrated source of essential nutrients. Here’s a detailed breakdown:

  • Calories: Approximately 90
  • Total Fat: 8 grams (12% Daily Value)
    • Saturated Fat: 1.1 grams (6% Daily Value)
    • Polyunsaturated Fat: 3 grams
    • Monounsaturated Fat: 3.5 grams
  • Cholesterol: 0 mg (0% Daily Value)
  • Sodium: 17 mg (1% Daily Value)
  • Total Carbohydrates: 3.2 grams (1% Daily Value)
    • Dietary Fiber: 1.4 grams (6% Daily Value)
    • Sugars: 0 grams
  • Protein: 2.6 grams
  • Vitamin D: 0 mcg (0% Daily Value)
  • Calcium: 64 mg (6% Daily Value)
  • Iron: 1.3 mg (7% Daily Value)
  • Potassium: 62 mg (1% Daily Value)

Carbohydrates

Tahini contains 3.2 grams of carbohydrates per 15-gram serving. These carbohydrates include dietary fiber (1.4 grams), which helps regulate blood sugar levels and supports digestive health. The low sugar content (0 grams) makes tahini a good option for those monitoring their sugar intake.

Fiber

With 1.4 grams of dietary fiber per serving, tahini supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps to lower cholesterol levels and maintain healthy blood sugar levels.

Vitamins and Minerals

Tahini is a rich source of several essential vitamins and minerals:

  • Calcium: Important for bone health, muscle function, and nerve signaling.
  • Iron: Essential for red blood cell production and oxygen transport.
  • Magnesium: Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
  • Phosphorus: Vital for healthy bones and teeth, and involved in energy metabolism.
  • Zinc: Important for immune function, wound healing, and DNA synthesis.
  • Copper: Plays a role in iron metabolism and the formation of red blood cells.

These nutrients play significant roles in maintaining overall health and well-being.

Other Plant Compounds

Tahini contains various beneficial plant compounds, including:

  • Lignans (Sesamin and Sesamolin): These antioxidants have anti-inflammatory properties and can help lower cholesterol levels.
  • Phytosterols: Plant-based compounds that can help reduce cholesterol absorption in the intestines.
  • Vitamin E: An antioxidant that helps protect cells from damage and supports immune function.

Health Benefits

The rich nutritional profile of tahini translates into several health benefits:

  • Heart Health: The healthy fats, particularly monounsaturated and polyunsaturated fats, along with phytosterols, support heart health by lowering cholesterol levels and reducing the risk of heart disease.
  • Bone Health: High in calcium and phosphorus, tahini contributes to maintaining strong and healthy bones.
  • Digestive Health: The fiber content promotes healthy digestion and regular bowel movements.
  • Immune Support: Zinc and copper boost the immune system, helping the body fend off infections.
  • Antioxidant Properties: Lignans and vitamin E provide powerful antioxidant effects, protecting cells from oxidative stress and inflammation.

Foods with Calorie Content Equivalent

To understand the calorie content of tahini, here are some foods with a similar calorie count (approximately 90 calories):

  • 1 small apple (about 150 grams)
  • 1 medium-sized carrot (about 61 grams)
  • 1 small banana (about 90 grams)
  • 1 cup of raw spinach (about 30 grams)
  • 1 tablespoon of olive oil (about 14 grams)

These comparisons highlight how a serving of tahini can fit into a balanced diet while providing significant nutritional benefits.

Conclusion

A 15-gram serving of tahini contains approximately 90 calories and offers a rich source of healthy fats, protein, essential vitamins, and minerals. The high content of monounsaturated and polyunsaturated fats, along with dietary fiber, calcium, iron, and antioxidants, makes tahini a nutritious addition to a variety of dishes. Including tahini in your diet can support heart health, bone health, digestive health, and overall well-being, making it a valuable component of a balanced diet.

Leave a Reply

Your email address will not be published. Required fields are marked *

Explore Topics