Sesame Butter (Tahini)

Tahini (Sesame Butter): Nutrition, History and Complete Cooking Guide

Tahini is a smooth paste made from ground sesame seeds (Sesamum indicum) — hulled and toasted or raw — in its simplest form containing nothing but the sesame seed and sometimes a little salt. It is one of the oldest condiments and food preparations in the world: sesame was one of the first oilseed crops cultivated by humans, with evidence of use in the Indus Valley dating back over five thousand years. The ancient Assyrians described sesame seed oil as a divine food; Babylonian records describe recipes using sesame paste; and sesame oil pressed from toasted seeds has been a fundamental cooking fat and flavouring across the Middle East, South Asia, and East Asia for millennia. Tahini as a specific paste is central to Middle Eastern cuisine — it is one of the two primary ingredients in hummus (alongside chickpeas), the base of the sesame-sweet dessert halvah, an essential component of baba ganoush and various dips, a sauce for falafel, a dressing for salads and grain dishes, and a key ingredient in Israeli, Lebanese, Palestinian, Turkish, and Egyptian cooking. In East Asia, Chinese sesame paste (made from toasted sesame seeds and used in noodle dishes, hot pot, and cold preparations) and Japanese sesame sauce (goma dare) serve similar functions. The growing global popularity of Middle Eastern food has made tahini a mainstream British pantry item since the 2010s.

Nutritional Value of Tahini

Tahini provides 570 kcal and 17.8 g of protein per 100 g, with 48 g of fat and 9.3 g of fibre. The fat is predominantly polyunsaturated and monounsaturated, with approximately 6.7 g of saturated fat per 100 g. Tahini is an exceptional source of calcium — approximately 426 mg per 100 g — making it one of the best plant-based calcium sources available, important for vegans and those avoiding dairy. It is outstanding for copper (which supports iron metabolism and antioxidant enzyme function), manganese, phosphorus, magnesium, iron, zinc, and thiamine. Sesame seeds contain unique antioxidant compounds called sesame lignans — sesamin and sesamolin — that have attracted research interest for potential cardiovascular, anti-inflammatory, and antioxidant effects. Tahini also provides meaningful amounts of vitamin B6, folate, and niacin.

Health Benefits of Tahini

Tahini's calcium content is its most clinically significant feature for plant-based diets — a 30 g portion (a generous tablespoon) provides approximately 128 mg of calcium, around 16% of the daily adult requirement. For vegans, tahini alongside fortified plant milks and leafy greens is an important calcium strategy. The sesame lignans — sesamin and sesamolin — are metabolised by gut bacteria into compounds with antioxidant properties and potential activity in reducing blood pressure and LDL cholesterol, though this research is still developing. The copper content of tahini is exceptional — supporting energy metabolism, collagen synthesis, and antioxidant defence. Tahini's caloric density means it is best used as a flavouring, dressing, and sauce rather than eaten in large quantities by weight, though its strong, complex flavour makes this naturally self-limiting.

How to Select, Store and Use Tahini

Good tahini should be smooth, pourable, and have a deep, toasty, slightly bitter sesame flavour without any rancidity. Oil separation in the jar is normal — stir thoroughly before use. Once opened, tahini keeps for several months at room temperature or up to a year refrigerated. Quality varies considerably by brand — Middle Eastern brands (Lebanese, Israeli, Palestinian, Turkish) are generally considered superior to supermarket own-brands. For hummus: blend cooked chickpeas with tahini, lemon juice, garlic, and ice water until very smooth. For tahini sauce: thin with lemon juice and water to a pourable consistency, season with garlic and salt — pour over falafel, roasted vegetables, and grilled meat. Use as a salad dressing base. Stir into chocolate brownies for a complex, nutty depth. Spread on toast with honey for a simple, nourishing snack. Use in baba ganoush alongside roasted aubergine.