Tahini

Overview

Tahini (sesame seed paste) provides healthy fats that enhance carotenoid absorption when paired with vegetables like carrots.

Within the BRAIN Diet framework, practical pairings include spinach + eggs, tomatoes + olive oil, salad + oil, carrots + tahini, kale + avocado, berries + yogurt/nuts [1][2].

Key Nutritional Highlights

• Sesame-based tahini provides non-heme iron; pairing with vitamin C improves absorption [1]
• Seed pastes contain phytates that modulate mineral bioavailability in mixed meals [2]
• Tahini (sesame seed paste) provides healthy fats that enhance carotenoid absorption when paired with vegetables like carrots. [1]
• Practical pairings include spinach + eggs, tomatoes + olive oil, salad + oil, carrots + tahini, kale + avocado, berries + yogurt/nuts. [2]
• Tahini (sesame seed paste) provides healthy fats that enhance carotenoid absorption when paired with vegetables like carrots.

Food Context

Synergies

• Pair with carotenoid-rich vegetables for enhanced absorption
• Part of food synergy strategy
• Supports fat-soluble vitamin absorption

Preparation

• Can be used in dressings, dips, or spreads

Essential Amino Acid Profile

Tahini contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	592 kcal	—
Protein	17.4 g	—
Total fat	53 g	—
Saturated fat	7.4 g	—
Carbohydrates	21.5 g	—
Fibre	4.7 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	4.4 mg	24.6%
Zinc	4.6 mg	42%
Magnesium	95 mg	22.6%
Selenium	34.4 µg	62.5%
Calcium	141 mg	14.1%
Potassium	459 mg	13.5%
Folate	98 µg	24.5%
Vitamin B12	0 µg	0%
Vitamin B6	0.2 mg	8.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Seeds, sesame butter, tahini, type of kernels unspecified, FDC ID 168604, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Sesame-based tahini provides non-heme iron; pairing with vitamin C improves absorption. Hallberg et al. 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate

[2] Seed pastes contain phytates that modulate mineral bioavailability in mixed meals. Greiner & Konietzny 1999. Purification and characterization of a phytate-degrading enzyme from germinated oat (Avena sativa)