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Is tahini keto?

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Is tahini keto?

Tahini, a paste made from ground sesame seeds, is a popular ingredient in Middle Eastern cuisine. It is known for its rich, nutty flavor and creamy texture, making it a versatile addition to various dishes. However, for individuals following a ketogenic diet, which is low in carbohydrates and high in fat, the question arises: is tahini keto-friendly? Let’s delve into the nutritional profile of tahini and explore its compatibility with the keto diet.

The macronutrient composition of tahini

Tahini is primarily composed of fat, protein, and carbohydrates. To determine its compatibility with the keto diet, it is essential to examine the macronutrient content of tahini. Here is a breakdown of the macronutrients found in a typical serving of tahini (2 tablespoons):

  • Fat: 16 grams
  • Protein: 6 grams
  • Carbohydrates: 6 grams

Tahini and carbohydrates

Carbohydrates are the primary macronutrient that individuals on a keto diet aim to restrict. The goal is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates. While tahini does contain carbohydrates, the amount is relatively low compared to other foods. Two tablespoons of tahini provide only 6 grams of carbohydrates, making it a suitable choice for those following a keto diet.

Tahini and fat

Fat is a crucial component of the keto diet, as it provides the majority of the daily calorie intake. Tahini is rich in fat, with 16 grams per serving. The high fat content of tahini makes it an excellent choice for individuals on a keto diet, as it helps meet their daily fat requirements.

Tahini and protein

Protein is another macronutrient that individuals on a keto diet need to moderate. Consuming excessive protein can potentially hinder the body’s ability to enter and maintain ketosis. However, tahini contains a moderate amount of protein, with 6 grams per serving. As long as tahini is consumed in moderation and combined with other low-carb, high-fat foods, it can be incorporated into a keto diet without significant concerns.

The health benefits of tahini

Beyond its macronutrient composition, tahini offers several health benefits that make it a valuable addition to any diet, including the keto diet. Some of the notable benefits of tahini include:

  • Rich in healthy fats: Tahini is a good source of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help reduce the risk of heart disease and improve overall cardiovascular health.
  • Good source of minerals: Tahini is packed with essential minerals such as calcium, iron, magnesium, and phosphorus. These minerals play a vital role in maintaining bone health, supporting energy production, and promoting overall well-being.
  • Contains antioxidants: Tahini contains antioxidants, including lignans and phytosterols, which help protect the body against oxidative stress and inflammation. These compounds have been linked to a reduced risk of chronic diseases, such as cancer and heart disease.

Incorporating tahini into a keto diet

Now that we have established that tahini can be considered keto-friendly, it’s essential to explore how to incorporate it into a keto diet effectively. Here are some ideas:

  • Use tahini as a base for homemade keto-friendly salad dressings.
  • Add tahini to smoothies or shakes to increase the fat content.
  • Use tahini as a dip for low-carb vegetables, such as celery or cucumber.
  • Include tahini in keto-friendly baked goods, such as cookies or muffins, to enhance the flavor and texture.

Remember to monitor your overall macronutrient intake and ensure that tahini fits within your daily carbohydrate and protein limits while staying within your desired calorie range.


Tahini can be considered keto-friendly due to its low carbohydrate content and high fat content. It provides a range of health benefits, including being a good source of healthy fats and essential minerals. By incorporating tahini into a well-balanced keto diet, individuals can enjoy its unique flavor and reap its nutritional advantages.