Tahini (Sesame Paste)
Serving size: 2 tbsp (30g)
Allergens: sesame
Why Eat Tahini (Sesame Paste)?
Tahini is made from ground sesame seeds and is an excellent source of calcium (10% DV), iron, and healthy fats. It's rich in sesamin and sesamol—unique lignans with antioxidant properties studied for their potential to lower cholesterol and reduce inflammation.
Tahini (Sesame Paste) contains 1.7x more copper per serving than Chia Seeds.
At a Glance
Nutrient Fingerprint
Tahini (Sesame Paste)'s top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Copper (% DV) vs similar Seeds
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Tahini (Sesame Paste) per serving (2 tbsp (30g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Tahini (Sesame Paste)
Storage & Selection Tips
How to Select
Choose tahini made from hulled sesame seeds for a smoother, milder taste. Unhulled tahini is more bitter but slightly more nutritious. Stir before using if oil has separated.
How to Store
Store unopened tahini in the pantry. Refrigerate after opening to prevent the oils from going rancid and slow separation.
Shelf Life
Unopened tahini lasts 6 months to 1 year. Opened tahini keeps 4-6 months refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Tahini (Sesame Paste) Appears in These Nutrient Guides
Magnesium
7% DV per serving
Iron
15% DV per serving
Calcium
10% DV per serving
Zinc
13% DV per serving
Folate
7% DV per serving
Choline
1% DV per serving
Fiber
10% DV per serving
Potassium
3% DV per serving
Selenium
18% DV per serving
Vitamin E
1% DV per serving
Manganese
17% DV per serving
Phosphorus
18% DV per serving
Copper
56% DV per serving
Thiamin (Vitamin B1)
33% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
10% DV per serving
Pantothenic Acid (Vitamin B5)
4% DV per serving
Protein
10% DV per serving
Sodium
2% DV per serving
Leucine
15% DV per serving
Isoleucine
14% DV per serving
Valine
16% DV per serving
Tryptophan
40% DV per serving
Lysine
10% DV per serving
Similar Foods (Seeds)
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Tahini (Sesame Paste) Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.