Is tahini good for weight loss. How much is too much?

Despite being high in calories, a tbsp of tahini a day supports weight loss. Eating more than 2 tbsp of tahini a day could be fattening, though.

How many calories in tahini?

Tahini is high in calories. Just 1 tbsp contains almost 90 calories! Therefore, we shouldn’t eat too much. People who want to lose weight better limit the daily tahini intake to 1-2 tbsp.

Most calories of tahini come from fat. 1 tbsp contains 8 gram of saturated fat. Consuming too much fat is bad for weight loss.

On the other hand, tahini is good for weight loss, as it has a great nutritional value. It’s packed with compounds which as involved in energy metabolism. In fact, tahini is a good dietary source of calcium, iron, magnesium, phosphorus, zinc, manganese, and selenium!

Most noteworthy, tahini promotes satiety, due to its high fiber and protein content.

100g1 tbsp
protein (g)172.55
fat (g)548
fatty acids
fatty acids
fatty acids
carbs (g)213.2
fiber (g)9.31.4
sugars (g)0.50.07
calcium (mg)42664
iron (mg)8.951.34
magnesium (mg)9514.2
phosphorus (mg)732110
potassium (mg)41462
zinc (mg)4.60.7
manganese (mg)1.50.2
selenium (mcg)34.45.2
Nutritional value of tahini (sesame paste).[1]

Tahini benefits for weight loss

Tahini is a good source of many minerals and compounds that promote weight loss.


First, tahini is a great dietary source of plant-based iron. 1 tbsp contains about 1.34 mg of iron, or 7% of the Daily Value (DV). Iron deficiency is the most common nutritional disorder worldwide.[2]

In fact, iron deficiency has been linked to increased risk of obesity. Lack of iron may cause low energy levels, inactivity and fatigue. Therefore, overweight people may have a hard time to get active, which is vital for losing weight![3,4]

Other great dietary sources of iron are goji berries, raisins, dark chocolate, whole cereal, spinach, beetroot, beet leaves (yes, they’re edible), potatoes, beans, and legumes!


Zinc deficiency is another common nutritional deficiency. Especially, among men. The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

Many studies have shown that increased zinc intake can help you lose more body weight, if you follow a low-calorie diet.

Adequate amounts of zinc seem to reduce inflammation, insulin resistance, and appetite in overweight people. Therefore, zinc is important for reducing body mass index (BMI), and waist circumference.[5]

Tahini is a great plant-based source of zinc. Just a tbsp contains 0.7 mg of zinc.


Above all, tahini and sesame seeds are excellent dietary sources of phosphorus. Adequate daily phosphorus intake is important for being lean. Low phosphorus levels have been associated with increased body weight!

Furthermore, adequate amounts of phosphorus can decrease appetite to overweight people. Also, eating foods high in phosphorus may decrease body weight, waist circumference, and body mass index (BMI). So, scientists believe that phosphorus can be a key agent for the prevention of obesity. Moreover, eating foods high in phosphorus may help you lose more weight. Most noteworthy, phosphorus may help lose the dangerous belly fat.[6]

Just 1 tbsp of tahini provides 16% of the DV!


Tahini is also a great dietary source of selenium. Just 1 tbsp of tahini contains 5.2 mcg of selenium, or 9% of the DV.

According to a study with over 3,000 participants, people with high selenium concentrations have the lowest body mass index and percentage of body fat. On the contrary, low selenium levels are strongly associated with obesity.[7]

If you want to lose weight, consume 2-4 Brazil nuts daily. They’re the best dietary source of selenium! Whole cereals are also good dietary sources of selenium.


Last, but not least, tahini is rich in antioxidants.[8]

Consuming foods rich in antioxidants is good for neutralizing free radicals. High amounts of free radicals can lead to oxidative stress and inflammation, which are common causes of obesity.

In addition, hazelnuts and almonds are also great for losing weight, as they’re also high in antioxidants.

Is tahini good for keto diet?

Moreover, tahini is keto-friendly. 1 tbsp has only 0.07 grams of sugar. So, tahini has a pretty low glycemic index. People with diabetes can eat tahini as well.

Is tahini fattening?

Certainly, tahini can make you gain weight, as it’s pretty high in calories. You should limit your daily tahini intake to 1-2 tbsp a day, if you follow a sedentary life and want to lose weight. Active people and athletes can consume more.

Is tahini spread the same as sesame paste?

Yes, tahini is also called sesame paste or sesame butter. Tahini is made from raw or roasted sesame seeds, hulled or whole sesame seeds. Although, tahini from whole seeds is more bitter, you should prefer it, as it’s richer in nutrients.

What’s the best time to eat tahini?

The best time to consume tahini is in the morning. First, we can consume tahini on an empty stomach. It won’t spike blood sugar levels. Moreover, tahini provides steady levels of energy and keeps you full for hours.

How to eat tahini for weight loss?

The healthiest, most filling snack is tahini on whole-wheat bread with some seeds and nuts. Fiber and protein promote satiety, whereas minerals are involved in energy metabolism.