Tahini has 17 g protein and 595 calories per 100 g from sesame seeds. Its 53.8 g fat makes it one of the most calorie-dense plant foods. Rich in calcium (426 mg/100 g) and iron (8.9 mg/100 g). A tablespoon (15 g) adds 89 calories – measure carefully to avoid overpouring.
How should I track Tahini (sesame butter)?
Tahini (sesame butter) is high in iron. Plant-based foods like Tahini (sesame butter) often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
