Is tahini good for weight loss, or makes you fat?

Nutritional value of tahini

Certainly, tahini is high in calories. Just 1 tbsp contains almost 90 calories! Therefore, you should limit your daily tahini intake to 1-2 tbsp. Especially if you want to lose weight.

Tahini is pretty rich in fat. 1 tbsp contains 1g of saturated fat, also known as the “bad” type of fat. Moreover, 1 tbsp contains about 6.5g of the good types of fat. Nevertheless, just 1 tbsp of tahini has 8g of fat. So, you shouldn’t consume too much. Eating tahini can easily make you gain weight.

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]

On the other hand, tahini is pretty rich in nutrients. Just 1 tbsp contains high amounts of fiber, calcium. iron, magnesium, phosphorus, zinc, manganese, and selenium!

Is tahini good for keto diet?

Tahini is a great food option if you follow a keto diet. 1 tbsp has only 0.07g of sugars. So, tahini has a pretty low glycemic index and glycemic load. So, tahini is great for people with diabetes and people who follow a ketogenic diet. Tahini is mainly fat, protein, and fiber. Therefore, it’s keto-friendly.

Tahini benefits for weight loss

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


Tahini is a great source of plant-based iron. 1 tbsp contains about 1.34 mg of iron. The recommended daily dose of iron is 8 mg for men and 18 mg for women.[2] Iron deficiency is the most common nutritional disorder worldwide.

Furthermore, iron deficiency has been linked to increased risk of obesity. Lack of iron may cause low energy levels. Hence, 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, beet leaves, and legumes![5]


The 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 weight easier, 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 losing weight, reducing body mass index (BMI), and waist circumference.[6]

Tahini is a great source of zinc. Just a tbsp contains 0.7 mg of zinc. You can see all the plant-based sources of zinc here.


Above all, tahini and sesame seeds are an excellent source of phosphorus. Adequate daily phosphorus intake is important for being lean. Low phosphorus levels have been associated with increased body weight! Adults need about 700 mg of phosphorus a day. Just 1 tbsp of tahini provides 16% DV (Daily Value)!

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 visceral belly fat.[7]


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

According to a study with over 3,000 participants, people with high selenium levels have the lowest body mass index (BMI) and total body fat percentage. On the contrary, low selenium levels are strongly associated with obesity.[8]

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 plant-based sources of selenium.


Last, but not least, tahini is rich in antioxidants.[9] Consuming foods rich in antioxidants is good for neutralizing free radicals. Otherwise, high amounts of free radicals can lead to oxidative stress and inflammation, common causes of obesity.

The best way to boost your antioxidant intake is to follow a plant-based diet. Vegetables, herbs, fruits, spices, seeds, and nuts are all high in antioxidants. On the contrary, animal sources lack of antioxidants. For instance, hazelnuts and almonds are also great for losing weight, due to their high antioxidant content!

Does tahini make you gain weight?

Tahini is pretty high in calories. You should limit your daily tahini intake to 1-2 tbsp a day, if you want to lose weight. On the contrary, just 1 tbsp of tahini will boost your daily iron, zinc, phosphorus, and selenium intake, promoting reduction of belly fat!

Spreading 1tbsp of tahini to your favorite snack, such as rice cake, can help you decrease appetite and even lose weight!

Is tahini spread the same as sesame paste?

Yes, tahini is also called sesame paste or even sesame butter. Tahini is made from raw or roasted sesame seeds. Moreover, tahini is made from either 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 nuts and seeds, in general is in the morning. Tahini will give you huge amounts of energy. As tahini is mainly fat, you’ll have high amounts of energy throughout the day. Also, tahini will keep you full for a long time.

How to use tahini?

You better eat tahini at breakfast. Spread tahini on whole-wheat bread, along with some walnuts. It’s the healthiest breakfast ever. It’s pretty high in fiber, protein, minerals, antioxidants, and the precious omega-3 fatty acids from walnuts. Eating walnuts is so beneficial for your body. For instance, walnuts protect your brain and your shinny hair!

Furthermore, you can use tahini as a key ingredient in salad dressings. Also, tahini is usually used as a dip. Last, but not least, tahini is a key ingredient for hummus.