Is Tahini Gluten Free? (Find Out Now!)


Is Tahini Gluten Free

Tahini is traditionally a Middle Eastern condiment made of ground-up sesame seeds. It’s used in savory dishes but can also be used in baking, similar to other types of nut butter. Tahini is one of the main ingredients in hummus, a dip made from garbanzo beans. Tahini is also a good replacement for peanut butter for people following a paleo diet since legumes like peanuts aren’t allowed.  It’s also a good option for people allergic to peanuts or tree nuts.

Tahini is considered gluten-free. It typically consists of sesame seed paste, water, salt, and other flavors like lemon and garlic, all of which are plant-based. Some brands of tahini might add gluten-derived ingredients to act as thickeners. Some of the best gluten-free tahini brands are Artisana, Soom, and Eden Foods. The best alternative to Tahini is Once Again Sunflower Butter.

So now that you know what tahini is, let’s look more at the nutrition pros and cons, as well as how several brands of tahini stack up against each other.

How is tahini made?

You can buy tahini at most grocery stores, or you can make it yourself. If you’re shopping for tahini, check the aisle with other nut butter like peanut and almond butter. If you can’t find it there, check the international foods aisle.

Tahini is actually really easy to make at home. All you have to do is toast some sesame seeds (preferably hulled, which means the outer layer of the seeds has been removed) and grind them into a paste in a food processor. Add a neutral oil, salt, and any other flavorings, and that’s it!

What kinds of tahini are available?

There are several forms of tahini, including jarred, canned, and dehydrated versions. The most common type of tahini is jarred tahini, which comes in dark and light varieties.

Dark tahini includes unhulled sesame seeds, which means they contain nutritious hulls. Unhulled sesame seeds are higher in fiber and nutrients compared to hulled sesame seeds. Dark tahini is also considered to have a more intense flavor and light tahini is better-tasting, according to some. It’s a personal preference though, so you can always try both and decide for yourself.

Is tahini good for you?

Tahini has several health benefits from sesame seeds, the primary ingredient. Tahini is rich in plant-based fats, which are considered more heart-healthy than animal fat. It’s a natural source of protein and contains some fiber from the seeds.

Tahini is a good source of several B vitamins which help you use energy from food. It also contains sesamin and sesamol, which are lignans. Lignans are found in plant-based foods and have anti-inflammatory properties. Ligans are also associated with a reduced risk of cancer.

Omega-3 vs. omega-6 fats

Sesame seeds and tahini are higher in omega-6 fatty acids than omega-3 fatty acids. Omega-3 fats are known for their anti-inflammatory benefits, while omega-6 fats can cause inflammation if they’re eaten in greater amounts than omega-3 fats.

It’s best to have a low omega-6 to omega-3 ratio, which means you consume more omega-3 fats than omega-6. The traditional American diet has an omega-6 to omega-3 ratio of 10:1 (sometimes as high as 30:1!), while a healthy ratio is around 4:1.

Iron

Tahini is a good source of iron. Iron is a mineral that helps your body build a protein in red blood cells called hemoglobin. Hemoglobin helps transport oxygen to your body’s cells.

Lack of iron can cause anemia, with symptoms like fatigue, weakness, dizziness, and pale skin. People following vegan diets are at increased risk of anemia because most high-iron foods are found in animal products. Tahini is a great source of plant-based iron.

Calcium

Tahini is a good source of calcium with 6% of the daily value in one tablespoon. Like iron, plant-based calcium is especially important for people avoiding dairy products, such as vegans.

Calcium is important for bone health, but it also plays a large role in muscle movement as well as blood pressure regulation.

Are there any nutritional drawbacks to tahini?

Sesame seeds contain phytates and oxalates, which are referred to as ‘antinutrients’. Antinutrients can reduce the absorbability of beneficial nutrients by binding to them and reducing absorption, or by interfering with enzymes that help with the absorption of nutrients.

Phytates can impair the absorption of iron, zinc, magnesium, and calcium. To reduce the number of antinutrients in sesame seeds, consider soaking, sprouting, or roasting them.

Tahini Nutritional Information

Here are some healthy tahini varieties for you to consider, all of which are gluten-free. It’s important to note that tahini is also called “sunflower seed butter”, which is the same thing,

Artisana Organics Raw Tahini Sesame Seed Butter

This tahini is certified organic by the USDA. It’s also certified C.L.E.A.N. and R.A.W. by the International Center for Integrative Systems. These certifications mean the tahini is raw, minimally processed, and produced in a safe, clean way.

This tahini doesn’t contain any added oils or ingredients – just pure ground sesame seeds.

Ingredients:

  • Organic Raw Sesame Seeds

Nutrition facts (per 2 tbsp. serving):

  • Calories: 190
  • Total Fat: 17 g
  • Saturated Fat: 2.5 g
  • Sodium: 15 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: 1 g
  • Protein: 8 g
  • Iron: 15% DV

Soom Organic Tahini

This tahini is a great base for hummus, but can be used in many other ways as well. It’s USDA Certified Organic and is highly rated among reviewers.

Ingredients:

  • Sesame seeds

Nutrition facts (per 2 tbsp. serving):

  • Calories: 190
  • Total Fat: 17 g
  • Saturated Fat: 3 g
  • Sodium: <5 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: <1 g
  • Protein: 6 g
  • Iron: 10% DV

Eden Foods Organic Roasted Tahini

This tahini is higher in fiber than many. Fiber is beneficial for gut and heart health, and it can help stabilize blood sugar levels in people with diabetes. It’s also free of sodium, which is beneficial for people with high blood pressure, heart disease, or kidney disease.

Ingredients:

  • 100% Cold Pressed Naturally Unrefined Organic Sesame Seed Oil

Nutrition facts (per 2 tbsp. serving):

  • Calories: 210
  • Total Fat: 20 g
  • Saturated Fat: 3 g
  • Sodium: 0 mg
  • Total Carbohydrate: 4 g
  • Dietary Fiber: 2 g
  • Protein: 6 g
  • Iron: 10% DV

Mighty Sesame Organic Fine Sesame Tahini (Squeezable Bottle)

This tahini is found at Wal-Mart and has similar nutrition stats as the tahinis from more specialty/health stores. It’s made from hulled sesame seeds. Per the nutrition facts, it doesn’t contain iron, which is a drawback compared to the other tahinis already listed.

Ingredients:

  • Roasted Peeled Organic Sesame Seeds.

Nutrition facts (per 2 tbsp. serving):

  • Calories: 210
  • Total Fat: 18 g
  • Saturated Fat: 4 g
  • Sodium: 45 mg
  • Total Carbohydrate: 4 g
  • Dietary Fiber: 1 g
  • Protein: 8 g
  • Iron: 0% DV

Other gluten-free alternatives to tahini

If you’re looking for a gluten-free alternative similar to tahini, there are plenty of options to choose from.

Once Again Unsweetened Creamy Sunflower Seed Butter

Once Again Organic, Creamy Sunflower Butter - Peanut Free, Lightly Sweetened & Salted - 16 oz Jar Sunflower seed butter is a popular peanut butter alternative for people with peanut allergies or on special diets. It’s higher in fiber than many types of tahini and contains more fat since it has added oil.

Ingredients:

  • Organically grown, dry-roasted sunflower seeds, organic sunflower oil.

Nutrition facts (per 2 tbsp. serving):

  • Calories: 210
  • Total Fat: 19 g
  • Saturated Fat: 2 g
  • Sodium: 0 mg
  • Total Carbohydrate: 4 g
  • Dietary Fiber: 3 g
  • Protein: 5 g
  • Iron: 10% DV

Artisana Organics Raw Vegan Cashew Butter

Artisana Organics Raw Cashew Butter (2 Pack) - No Sugar Added, Vegan and Paleo Friendly, Non GMO, 14oz Jar (2 Pack) Cashew butter is another alternative similar to tahini that is also gluten-free and good for people with a peanut allergy. This cashew butter is certified organic, C.L.E.A.N. and R.A.W.

Ingredients:

  • Organic Raw Cashews

Nutrition facts (per 2 tbsp. serving):

  • Calories: 180
  • Total Fat: 14 g
  • Saturated Fat: 2.5 g
  • Trans fat: 0 g
  • Sodium: 0 mg
  • Total Carbohydrate: 10 g
  • Dietary Fiber: 1 g
  • Protein: 6 g

Santa Cruz Organic Creamy Dark Roasted Peanut Butter

Santa Cruz ORGANIC Creamy Dark Roasted Peanut Butter, 16 Oz Peanut butter can often be substituted in place of tahini because it has similar texture and flavor. It’s also gluten-free, but isn’t Paleo-friendly.

Ingredients:

  • Organic Roasted Peanuts
  • Contains 1% Or Less Of Salt

Nutrition facts (per 2 tbsp. serving):

  • Calories: 180
  • Total Fat: 16 g
  • Saturated Fat: 2 g
  • Trans fat: 0 g
  • Sodium: 55 mg
  • Total Carbohydrate: 5 g
  • Dietary Fiber: 3 g
  • Protein: 8 g

Final Thoughts

Tahini is essentially sesame seed butter. Tahini often only contains ground sesame seeds without any added oils or preservatives. Tahini is one of the primary ingredients in hummus, but can also be used in Middle Eastern dishes.

Tahini is rich in nutrients like protein, unsaturated fats, iron, and calcium. It’s gluten-free, nut-free, vegan, and Paleo-friendly. You should still double-check the ingredient list to ensure there aren’t any preservatives or ingredients added that contain gluten or other ingredients you’d like to avoid.

Related Questions

Is tahini a nut butter?

Tahini is made from sesame seeds. Seeds aren’t the same as nuts botanically so tahini is technically a seed butter, not a nut butter. Because it’s not a nut butter, tahini is suitable for people with tree nut and peanut allergies.

Is tahini vegan?

Tahini doesn’t contain any animal byproducts, so it is vegan. Tahini is a great choice for vegans because it’s naturally rich in calcium and iron, two nutrients that vegans can be lacking.

Is tahini keto?

Tahini is primarily fat-based with very little carbohydrates, making it a good option for people on a ketogenic diet. Products with tahini as an ingredient (such as hummus) might not be keto-friendly because they contain other ingredients that are high in carbs.

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Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

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