Why tahini is surprisingly good for you
Mediterranean and Middle Eastern cuisines have been surging in popularity – and for good reason. Rooted in tradition, these dishes often pair bold, vibrant flavors with wholesome ingredients, striking a balance between comfort and nutrition in a way that feels both satisfying and nourishing.
At the center of many such staples is tahini – a smooth, nutty sesame paste that’s as versatile as it is flavorful. "It's a major player in some delicious foods like hummus, baba ganoush, halva and sauces served with traditional foods like falafel,” says a registered dietitian.
Here’s what tahini is, how it can be good for you and why moderation still matters.
What is tahini?
Tahini is a creamy paste made from ground sesame seeds, with origins tracing back to ancient Persia. “It is typically made by soaking, roasting and grinding sesame seeds into a smooth paste, sometimes with a small amount of oil added to improve texture,” says a registered dietitian.
It’s known for its rich, distinctly nutty flavor and “can be made from either raw or roasted sesame seeds,” says Messer. “When made from raw sesame seeds, tahini is usually lighter in color and has a milder, slightly more bitter flavor," she explains, "while tahini made from roasted sesame seeds tends to be darker, nuttier and more robust in taste because roasting enhances the seeds’ natural oils and aroma."
Is tahini good for you?
No matter which variety you enjoy, tahini can be surprisingly good for you, thanks to its healthy fat profile and micronutrient content. It provides unsaturated fats – both polyunsaturated and monounsaturated – “which support heart health and help reduce LDL cholesterol levels,” says an expert.
And because it’s made entirely from sesame seeds, tahini also delivers meaningful amounts of minerals like magnesium, iron and phosphorus – nutrients that support energy production, bone health and oxygen transport. “It is also a good source of calcium, which plays an important role in bone health and muscle function,” says an expert.
The sesame seeds at the heart of tahini “also contain unique antioxidant compounds called lignans (such as sesamin and sesamolin) that help protect cells from oxidative stress and support healthy blood pressure and lipid metabolism,” says an expert. This is why tahini is often touted as helping reduce inflammation and supporting cardiovascular health.
What's more, its modest protein and fiber content – about 2 to 3 grams of each per tablespoon – can help you feel fuller for longer and help with digestive support.
“Tahini is also a good source of vitamin E, which acts as an antioxidant that helps protect cell membranes from damage,” says Messer. It also contains several B vitamins such as thiamin and vitamin B6, which help support energy metabolism and nerve function.
Can you eat tahini every day?
Tahini is most impactful when it replaces less nutritious fats such as saturated fats, not when it’s simply added on top of an already calorie-dense diet.
Because 1 tablespoon contains about 90 calories, over-consuming tahini can contribute to excess calorie intake and unwanted weight gain. Some people may also experience digestive discomfort, such as bloating, if they consume large amounts – especially if their diet isn’t already high in fats or fiber.
“And because it is made from sesame seeds, tahini may also trigger reactions in individuals with sesame allergies, which is now recognized as a major allergen in the U.S.,” says Syn. Its naturally occurring compounds, including oxalates, may also be a consideration for people prone to kidney stones. And because it’s rich in fats, those managing conditions like pancreatitis or gallbladder disease may need to limit intake based on medical guidance.
But when enjoyed in moderation, “tahini is naturally nutritious with healthy fats, plant protein, fiber and a variety of micronutrients,” says a dietitian. Because of this, “it can be a flavorful and nutritious part of a balanced diet.”