Tahini is a paste made from ground sesame seeds, plays an important role in Middle Eastern cooking, adding flavour and texture. This paste offers many health benefits, including healthy macro-nutrients and a variety of good for you vitamins and minerals.
Just a tablespoon of tahini adds about 80 calories to your meal plan. While you can consume tahini by itself, it is more commonly found as part of a larger recipe – your total caloric intake may be lower or higher, depending on the recipe. Hummus, a dish that contains tahini, contains 30 calories per tbsp. while ganoush, an eggplant tahini dish, contains 45 calories per serving.
One serving of tahini (1 tbsp.) has 3.4 g of carbohydrates and 2.8 g of protein. These small amounts supplement your diet but do not contribute greatly to your daily needs. Endeavour to consume 230 to 340 g of carbs and 70 to 185 g of protein each day to supply your body with energy.
Tahini is a great source of healthy fatty acids, containing 60.8 mg of omega 3 fatty acids and 3.532 mg of omega 6 fatty acids. Your body doesn’t manufacture these fatty acids, so getting them from the foods you eat is critical and they are beneficial for your brain and heart.
You need only small amounts of copper in your diet each day, and tahini can help you meet those nutritional needs. This mineral helps keep your blood vessels and bones healthy. You also need it to produce red blood cells, which influences the amount of energy you have for your daily activities.
Tahini provides 10% of the phosphorus you require daily in each serving. This mineral is important for the strength of your bones and teeth. Boosting your intake of phosphorus by eating tahini is a good choice if you take certain antacids and diuretics that leach phosphorus from your body.
Consume tahini to boost your thiamin intake. Each serving provides 17% of the daily suggested intake of this vitamin, also known as vitamin B1. The thiamin in tahini influences your nervous system, muscles and digestion.