Healthy fats
Tahini
Nutrition facts
Serving: 1 tbsp (15 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Protein | 2.6 g | |
| Carbs | 3.2 g | |
| Fibre | 1.4 g | 5 % |
| Sugars | 0.1 g | 0 % |
| Fat | 8.1 g | 11 % |
| Saturated fat | 1.1 g | 6 % |
| Sodium | 17 mg | 1 % |
| Copper | 0 mg | 27 % |
| Thiamin (B1) | 0 mg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Sesame calcium sits mostly in the seed's hull: in USDA tables, whole seeds show 975 mg per 100 g, hulled seeds about 60 mg. The calcium in a tahini therefore depends on the seed used, and the ingredient list does not always say which.
- Sesame is rich in phytates, which limit the absorption of its calcium, iron and zinc; the numbers in the table are not what the body retains.
Preparation
The oil rises to the top of the jar: stir before measuring, otherwise a spoonful from the top is almost pure oil. Tahini made from whole (unhulled) seeds is more bitter and richer in calcium and fibre than tahini from hulled seeds.
To mention to a professional
- Sesame is one of Canada's priority allergens; it must be declared on the label, including in sauces and hummus that contain it.
Sources
- Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Calcium fact sheet
- NIH Office of Dietary Supplements, Iron fact sheet
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.