Whether you’re vegan or not, there’s a good chance you’ve heard of tahini. This sesame seed paste is a common ingredient in Middle Eastern cuisine, and it’s becoming more popular in North American dishes as well. But is tahini vegan? Let’s take a closer look.
Tahini is vegan and is an excellent addition to a vegan diet. This creamy sesame seed spread is made with simple, plant-based ingredients and has a great unique flavor, which makes it perfect for vegans to use in sandwiches, salads, bowls, or dips. You can also swap out tahini with other vegan alternatives like sesame paste, almond butter, or sunflower seed butter.
Want to know more about tahini’s health benefits and nutrient composition? Keep reading to find out!
Contents
Is Tahini Healthy?
Yes, tahini is healthy.
- Sesame seeds are rich in vitamins and minerals.
- They’re a good source of calcium and magnesium, as well as other minerals such as iron, copper, and manganese.
- In addition, tahini is high in vitamin E and healthy fats—both important nutrients for promoting good health.
Is Tahini Low in Fat?
No, tahini is not a low-fat food. However, it contains healthy fats such as omega-3 and omega-6 fatty acids. These fats help to keep the heart healthy and reduce inflammation. That being said, tahini is still a high-calorie food, so it’s important to enjoy it in moderation.
Why is Tahini Good for Vegans?
Mainly, tahini is made from ground sesame seeds, and there are no animal products in it. More than that, though, it’s a great source of nutrients that are typically acquired from animal sources, such as calcium and vitamin B12. Thus, tahini can help vegans meet their nutrient needs.
Nutritional Content of Tahini
Tahini is a sesame seed paste that can be included in any vegan diet. Because it is usually made with just one ingredient- sesame seeds- the nutritional contents of tahini are similar across different brands and varieties. However, we will still compare some of our favorites below! Then, we’ll discuss the nutritional contents and benefits of tahini as well as some alternatives to try.
Tahim Premium Tahini
The list of ingredients in Tahim Premium Tahini are:
- Sesame Seeds
- Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 220
- Total Fat: 19 g
- Saturated Fat: 3.5 g
- Cholesterol: 5 g
- Sodium: 45 mg
- Carbs: 5 g
- Fiber: 3 g
- Protein: 8 g
Roots Circle USDA Organic Tahini Paste
The list of ingredients in Roots Circle USDA Organic Tahini Paste are:
- 100% Organic Ground Sesame Seeds
Nutrition Facts (per 2 tablespoons):
- Calories: 200
- Total Fat: 18 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 5 mg
- Carbs: 4 g
- Fiber: 4 g
- Protein: 8 g
365 by Whole Foods Market, Tahini Organic
The list of ingredients in 365 by Whole Foods Market, Tahini Organic are:
- Organic Ground Toasted Sesame Seeds
- Salt
Nutrition Facts (per 2 tablespoons):
- Calories: 190
- Total Fat: 17 g
- Saturated Fat: 3 g
- Cholesterol: 0 g
- Sodium: 50 mg
- Carbs: 3 g
- Fiber: <1 g
- Protein: 6 g
Soom Foods Single-Source Pure Ground Sesame Tahini Paste
The list of ingredients in Soom Foods Single-Source Pure Ground Sesame Tahini Paste are:
- Sesame Seeds
Nutrition Facts (per 2 tablespoons):
- Calories: 190
- Total Fat: 17 g
- Saturated Fat: 3 g
- Cholesterol: 0 g
- Sodium: <5 mg
- Carbs: 3 g
- Fiber: <1 g
- Protein: 6 g
Kevala Organic Sesami Tahini
The list of ingredients in Kevala Organic Sesami Tahini are:
- 100% Organic Hulled Sesame Seeds
Nutrition Facts (per 2 tablespoons):
- Calories: 176
- Total Fat: 16 g
- Saturated Fat: 2 g
- Cholesterol: 0 g
- Sodium: 5 mg
- Carbs: 6 g
- Fiber: 3 g
- Protein: 5 g
SoCo Artisanal Tahini Paste
The list of ingredients in Soco Artisinal Tahini Paste are:
- Sesame (100%)
Nutrition Facts (per 2 tablespoons):
- Calories: 200
- Total Fat: 19 g
- Saturated Fat: 3 g
- Cholesterol: 0 g
- Sodium: 45 mg
- Carbs: 3 g
- Fiber: <1 g
- Protein: 7 g
Review of Tahini Nutrition
Tahini is a sesame seed spread that is calorically dense and high in omega-3 and omega-6 fatty acids. From the different varieties above, you’ll see that the nutrition information is very similar for each brand, with some only having one more ingredient than sesame seeds- salt.
If sodium is something you are concerned about in your diet, I recommend choosing a product that is made without salt.
How To Store Tahini
Tahini can be stored at room temperature in an airtight container for up to one year. After opening, tahini should be transferred to a sealable plastic bag or tightly sealed glass jar and kept refrigerated to prevent it from becoming rancid.
Alternatives to Tahini
Can’t find tahini at your local store? Try some of these alternatives, instead!
Sesame Paste
If you’re not a fan of tahini, you can try using sesame paste. This simple paste is most commonly used in Asian cuisines, though it can be used just like tahini in most recipes. The flavor is considerably different, however, with tahini having a much lighter flavor that is equally suitable to sweet dishes as savory.
Wang Zhihe Pure Sesame Paste
The list of ingredients in Wang Zhihe Pure Sesame Paste are:
Pure Sesame Paste
Nutrition Facts (per 2 tablespoons):
- Calories: 220
- Total Fat: 18 g
- Saturated Fat: 3 g
- Cholesterol: 0 g
- Sodium: 10 mg
- Carbs: 8 g
- Fiber: 2 g
- Sugar: 0 g
- Protein: 6 g
Almond Butter
If you’re looking for a tahini substitute that has a similar consistency, almond butter is a good option. Almond butter is made from ground almonds and has a slightly sweet and nutty flavor. You can use this nut butter as a substitute for tahini in most recipes.
Almondee California Almond Butter
The list of ingredients in Almondee California Almond Butter are:
Dry Roasted California Almonds
Nutrition Facts (per 1 oz):
- Calories: 167
- Total Fat: 15 g
- Saturated Fat: 1 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: 1 g
- Protein: 6 g
Cashew Butter
If you’re looking for a tahini substitute that has a different flavor, cashew butter is a good option. Cashew butter is made from ground cashews and has a slightly sweet, nutty flavor. Cashew butter has a sweeter flavor than tahini and can be used in sweeter dishes.
Artisana Organics Raw Cashew Butter
The list of ingredients in Artisana Organics Raw Cashew Butter are:
Raw Organic Cashews
Nutrition Facts (per 2 tablespoons):
- Calories: 180
- Total Fat: 14 g
- Saturated Fat: 2.5 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 10 g
- Fiber: 1 g
- Sugar: 2 g
- Protein: 6 g
Sunflower Seed Butter
For a tahini substitute that has a similar texture, color, and flavor, sunflower seed butter is a good option. Sunflower seed butter is made from ground sunflower seeds and has a mild, slightly sweet flavor. This seed butter can be substituted for tahini in most recipes and is a great option for those with nut allergies.
Sunbutter Organic Sunflower Butter
The list of ingredients in Sunbutter Organic Sunflower Butter are:
Organic Roasted Sunflower Seed
Nutrition Facts (per 2 tablespoons):
- Calories: 210
- Total Fat: 18 g
- Saturated Fat: 1.5 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 5 g
- Fiber: 3 g
- Sugar: <1 g
- Protein: 7 g
Hummus
Hummus is a tahini substitute that has a similar flavor and consistency and is easily found in most supermarkets. Hummus is made from chickpeas, tahini, olive oil, lemon juice, and garlic. Because of its mixture of different ingredients, it is less nutrient-dense than tahini, so it has fewer calories and less fat, protein, and calorie content per 2 tablespoon serving. It has a creamy texture and a slightly salty and lemony flavor.
365 by Whole Foods Market, Hummus, Original
The list of ingredients in 365 by Whole Foods Market, Hummus, Original are:
Cooked Chickpeas (Water, Chickpeas)- Expeller Pressed Canola Oil
- Tahini (Ground Sesame)
- Water
- Garlic
- Sea Salt
- Citric Acid
- Organic Cumin
- Organic Paprika
- Lemon Juice Concentrate
- Lemon Oil
Nutrition Facts (per 2 tablespoons):
- Calories: 80
- Total Fat: 5 g
- Saturated Fat: 0.5 g
- Cholesterol: 0 g
- Sodium: 105 mg
- Carbs: 6 g
- Fiber: 1 g
- Sugar: <1 g
- Protein: 2 g
Conclusion
Tahini is a great ingredient to include in your vegan diet. It’s rich in nutrients that are typically acquired from animal sources, such as calcium and vitamin B12, making it a good choice for people who are following the vegan lifestyle.
You can also replace the tahini with sesame paste, almond butter, cashew butter, sunflower seed butter, or hummus! So go ahead and put some of these ingredients on your grocery list today; you’ll be happy you did tomorrow when you’re enjoying all the health benefits they provide.
Related Questions
Is tahini okay for people with nut allergies?
While tahini itself contains no nuts, it may be processed in shared facilities that also process nut products. The result is tahini may contain trace amounts of nut proteins. According to The Tree Nut Allergy & Anaphylaxis Network, tahini made from roasted seeds can cause a severe allergic reaction in people with tree nut allergies. If you have a tree nut allergy, it’s best to avoid tahini altogether.
Is tahini gluten-free?
Tahini is gluten-free, making it a great option for those with gluten sensitivities or allergies. Tahini can even be used in place of other gluten-free nut butter in recipes.
Is tahini okay for the paleo diet?
Yes, the paleo diet allows for seeds, therefore tahini is an acceptable ingredient to use if you’re on the paleo diet. Because it is made with just sesame seeds (and sometimes salt) this spread is easy to fit into most whole food diets.