Despite its high calorie content, a tbsp of tahini a day supports weight loss. Eating more than 2 tablespoons of tahini a day could be fattening, though.
How many calories in tahini?
Tahini is high in calories. It has 595 calories per 100g. Just 1 tbsp contains about 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 grams of fat. Consuming too much fat is bad for weight loss.
However, a tbsp of tahini is good for weight loss, as it has great nutritional value. It’s packed with compounds that are involved in energy metabolism. For instance, 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.
| 100g | 1 tbsp | |
| calories | 595 | 89 |
| protein (g) | 17 | 2.55 |
| fat (g) | 54 | 8 |
| saturated fatty acids (g) | 7.53 | 1.1 |
| monounsaturated fatty acids (g) | 20.3 | 3 |
| polyunsaturated fatty acids (g) | 23.6 | 3.5 |
| carbs (g) | 21 | 3.2 |
| fiber (g) | 9.3 | 1.4 |
| sugars (g) | 0.5 | 0.07 |
| calcium (mg) | 426 | 64 |
| iron (mg) | 8.95 | 1.34 |
| magnesium (mg) | 95 | 14.2 |
| phosphorus (mg) | 732 | 110 |
| potassium (mg) | 414 | 62 |
| zinc (mg) | 4.6 | 0.7 |
| manganese (mg) | 1.5 | 0.2 |
| selenium (mcg) | 34.4 | 5.2 |
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.
Benefits for weight loss
Tahini is a good source of many minerals and compounds that promote weight loss. In fact, it’s the best spread for weight loss. Tahini is more beneficial than peanut butter or cow’s butter.
Iron
First, tahini is a great dietary source of plant-based iron. 1 tbsp provides more than 7% of the Daily Value.
Iron deficiency is the most common nutritional disorder worldwide.[2]
In fact, iron deficiency has been linked to an increased risk of obesity. Lack of iron may cause low energy levels, inactivity and fatigue. Therefore, overweight people may have a hard time getting active, which is vital for losing weight![3,4]
As only a few plant-based foods are high in iron, people who follow a plant-based diet, like vegetarians or vegans, would benefit by the regular consumption of tahini.
Zinc
Zinc deficiency is another common nutritional deficiency. 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.
Phosphorus
Above all, tahini and sesame seeds are excellent dietary sources of phosphorus. Adequate daily phosphorus intake is important for maintaining a lean body. Low phosphorus levels have been associated with increased body weight!
Furthermore, adequate amounts of phosphorus can decrease appetite in 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 dangerous belly fat.[6]
Just 1 tbsp of tahini provides 16% of the DV!
Selenium
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.
Antioxidants
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.
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 tablespoons a day if you follow a sedentary life and want to lose weight.
Only active people, fitness enthusiasts, or athletes can consume more. In fact, tahini has many benefits for athletes. It can greatly improve athletic performance!
What’s the best time to eat tahini for weight loss?
The best time to consume tahini is at breakfast. Firstly, 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.
Also, you can eat a handful of seeds or nuts, like hazelnuts and almonds between meals in order to lose weight.
How to eat tahini for weight loss?
You can only eat a slice of whole grain bread with a tbsp of tahini. More can be fattening.
Moreover, you can add tahini as a key ingredient to many food recipes, dips. and dressings. Here are 12 easy and quick tahini recipes that can be incorporated into a weight loss diet:
- Tahini and Vegetable Salad: Toss mixed vegetables like cucumbers, bell peppers, cherry tomatoes, and lettuce with a dressing made of tahini, lemon juice, and garlic.
- Tahini and Greek Yogurt Dip: Mix tahini with Greek yogurt, lemon juice, and herbs like dill or parsley.
- Tahini and Fruit Smoothie: Blend tahini with frozen berries, banana, almond milk, and a dash of honey for a nutritious, rejuvenating, and filling smoothie.
- Tahini and Roasted Cauliflower: Coat cauliflower florets with a mixture of tahini, olive oil, lemon juice, and spices like cumin and paprika. Roast until golden brown.
- Tahini and Quinoa Bowl: Combine cooked quinoa, steamed vegetables, and a drizzle of tahini sauce for a balanced and satisfying meal.
- Tahini and Baked Chicken: Marinate chicken breasts in a mixture of tahini, garlic, lemon juice, and herbs. Bake until cooked through.
- Tahini and Avocado Toast: Spread tahini on whole grain toast and top it with mashed avocado, a squeeze of lemon juice, and a sprinkle of salt and pepper. Avocado supports weight loss as well.
- Tahini and Grilled Eggplant: Grill eggplant slices. Serve them with a drizzle of tahini sauce, lemon juice, and a sprinkle of fresh herbs.
- Tahini and Baked Falafel: Blend chickpeas, herbs, and spices to make falafel patties. Bake them in the oven. Serve with a side of tahini sauce.
- Tahini and Lentil Salad: Combine cooked lentils, diced tomatoes, cucumbers, red onions, and parsley. Then dress it with a tahini-based dressing and lemon juice.
- Tahini and Stuffed Bell Peppers: Stuff bell peppers with a mixture of cooked quinoa, chickpeas, and tahini. Then bake until the peppers are tender.
- Tahini and Oat Energy Balls: Mix tahini, oats, dates, and a sprinkle of cinnamon to form small energy balls. They can be enjoyed as a healthy snack.
