10 Reasons Why You Should Start Eating Tahini

Updated on February 3rd, 2020
tahini benefits

Sesame seeds are essential to prepare tahini. Seeds need to soak in water then crush that soaked seeds for separating the bran from the kernels. Soak the crushed seeds in saltwater, which can cause the bran to sink. Skim off the hollow cores from the surface, then toast it and grind it for producing an oily paste.

Due to the high oil content of tahini, many manufacturers recommend to keep it in the refrigerator for preventing spoilage. Manufacturers of raw, and organic tahini, they usually prepare the tahini at low temperature, and they ship as well as store it in the cold box or refrigerated cases for maximizing quality and shelf life.

Include Tahini in the Diet

What Is Tahini?

Tahini is a paste, which prepared for ground-up sesame seeds(1) or can say it is sesame butter. It is famous in Middle Eastern and Mediterranean cuisine as a drizzled over falafel or dip. And instead of it has a creamy look, tahini is entirely dairy-free.

The high-quality brands of tahini consist of just one ingredient, i.e., roasted sesame seeds. Tahini is not as sweet or tasty as most nut butter, but you can use it just like peanut butter, or you can also eat a spoon of tahini directly.

You must have found tahini in baba ghanoush, hummus, or in halva (a sweet or Middle Eastern sweet with the most incredible crumbly texture). You can easily find tahini at major grocery stores.

Instead of eating it directly out of the jar, spread it on bread or sandwich or you can mix it with chickpeas, lemon juice, and garlic for making hummus, there are numerous ways to use tahini. Tahini has become must-have for everything from best salad dressing to ice cream.

You can make the tahini by yourself, but if you are looking for a healthy diet, jarred tahini is the best option for you and available at almost every grocery store. You can find it either in the condiment aisle or near other seed and nut butter. Make sure the jar contains sesame seeds as the only ingredient.


According to the USDA ( United States Department of Agriculture), two tablespoons of this nutted butter consists:

fiber 2.8 g
carbohydrates 6.36 g
fat 16.13 g
sugar 0.15 g
calories 178
protein 5.1 g

10 Tahini Benefits

10 Health Benefits of Tahini
Image: ShutterStock

Tahini considered as butter and ground sesame seeds are the main ingredient to prepare it. Tahini is exceptionally versatile and also useful to cook sweet and savory dishes. It consists of essential minerals and vitamins! There are usually two primary forms of tahini: unhulled and hulled.

Unhulled tahini is more beneficial because it prepared from the entire sesame seed and keeping its nutritional benefits as it is whereas hulled tahini deprived of various sesame nutrients. Top 10 tahini benefits are the following:

  1. It consists of minerals such as magnesium, phosphorus, lecithin, iron, and potassium.
  2. It is the perfect source of Methionine that helps in liver detoxification.
  3. Tahini is one of the best sources of calcium.
  4. It is rich in vitamins E, B1, B2, B3, B5, and B15.
  5. It helps in promoting healthy cell growth.
  6. It helps in preventing anemia(2).
  7. It helps in maintaining healthy skin as well as muscle tone.
  8. It consists of 20% full protein, which makes it a higher protein source as compared to nuts.
  9. It gets easily digested by the body due to its high alkaline mineral content that is great to assist in weight loss.
  10. It has high good fat or unsaturated fat.

How to Make Tahini?


Tahini has a simple recipe. You might have ever prepared a nut butter, for example, peanut butter, so you will notice that it also consists of a similar process. Blend the sesame seeds in a food processor and a little oil to make it smooth. The main three ingredients of tahini include sesame seeds, oil, and salt (optional). Tahini Recipes contains simple steps, which are the following:

  • You can use any sesame seeds such as hulled sesame and unhulled sesame. Usually, people prefer raw hulled white sesame seeds over the other one because these seeds are the best choice to make tahini, but you can also take fresh unhulled sesame seeds.
  • Put the sesame seeds into a skillet and cook them on medium heat, stir it continuously for around 5 minutes or until it gets lightly colored and fragrant. If you want to use toasted sesame seeds, then you can skip this step.
  • Let the sesame seeds get cool for 5 minutes then transfer it to a food processor or blender and grind until it becomes a crumbly paste.
  • Add the oil in the processor or container and blend until it gets smooth. The oil quantity depends on the freshness of sesame seeds and the power of the blender or food processor or blender.

[Also Read: How to get healthy Hair using Sesame Oil]

Some Great Ways to Include Tahini in Your Diet

The tahini prepared from ground sesame seeds are useful for making hummus, but there is so many other to add tahini in your diet. Few of them are the following:

Ice Pops: You are going to love ice pop when it gets mixed with tahini and make Tahini Buttermilk Pops because they are a subtly sweet, touch tangy, and perfectly nutty for a creamy and fresh bite.

Doughnuts: You cannot skip a freshly baked apple cider doughnut without dipping into a warm glaze of tahini as well as maple syrup. If you have not tried it yet, go for it.

Cake: Tahini is capable of adding a rich and toasty undertone to the cake as other nut butter does, but with a slight bitterness for balancing the sweetness of the cake. Mix powdered sugar with tahini and then pour it over a pumpkin-infused cake for the incredible flavor.

Tahini gets prepared from soaked sesame seeds and then toast and crush them into either a smoother sauce or a thicker paste. Usually, hulled sesame seeds prefer making tahini.

Soaking of sesame seed helps in separating the bran from the kernels that result in a smoother product. Unfortunately, hulling can also remove various tahini benefits because it discards the sesame seed’s bran, where many of the nutrients are present. You must buy unhulled tahini if you can find it or can make it on your own and keep the whole seed intact.

You can find various health benefits of sesame seeds in the goodness of tahini. Sesame seeds are the perfect source of polyunsaturated essential fatty acids, which help in improving heart health, fertility, skin health, etc.


1. Is Tahini a Superfood?

Yes, tahini is a superfood that everyone should integrate into their diet. It’s tastier and versatile, and as healthy as kale.

2. Is Tahini Good for Weight Loss?

Tahini is good for weight loss as it is packed with a plethora of minerals that help in assisting weight loss, as it helps in accelerating digestion.

3. Can Tahini Be Used Instead of Peanut Butter?

Yes, it can be used as a substitute for peanut butter, however, you do need to keep a check on the usage and keep it under the limit.

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