Tahini is a paste made from toasted, ground sesame seeds. It has a light, nutty flavor. It’s best known as an ingredient in hummus but widely used in many dishes around the world, particularly in Mediterranean and Asian cuisine. Aside from its culinary uses, tahini offers several health benefits.

Tahini is Highly Nutritious

Tahini is full of healthy fats, vitamins, and minerals. In fact, just 1 tablespoon (15 grams) provides more than 10% of the Daily Value (DV) for some nutrients.

One tablespoon of tahini contains the following:

Calories: 90 calories
Protein: 3 grams
Fat: 8 grams
Carbs: 3 grams
Fiber: 1 gram
Thiamine: 13% of the DV
Vitamin B6: 11% of the DV
Phosphorus: 11% of the DV
Manganese: 11% of the DV
Calcium: 6.4% of the DV

Tahini is a great source of phosphorus and manganese, both of which play vital roles in bone health. It’s also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production.

Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease.

Tahini Dressing/Dip Recipe

Whisk together:

  • 1 cup tahini
  • Juice of 1 lemon
  • 1/2 to 1 tsp salt
  • 1-3 finely grated or crushed cloves of garlic
  • 1/4 cup of water, plus another 1/4 cup

The mixture should become very think and almost white. Then add another 1/4 cup of water to achieve a nice consistency.

Alternative: 2 teaspoons of garlic powder can be used in place of fresh garlic.

Tahini Cookies Recipe

Mix together:

  • 1/3 cup tahini
  • 1/4 to 1/2 cup maple syrup
  • 2 cups of flour

Roll out onto a parchment lined cookie sheet. With a knife, score into square, rectangle, or triangle shaped cookies. Bake at 350 for approximately 15 minutes, or until golden brown on the bottom. Break apart and enjoy!