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	595 kcal	—
Protein	17 g	—
Total fat	53.8 g	—
Saturated fat	7.5 g	—
Carbohydrates	21.2 g	—
Sugars	0.5 g	—
Fibre	9.3 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Calcium	426 mg	42.6%

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, from roasted and toasted kernels (most common type), FDC ID 170189, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

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)