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Home/Food Benefits/Raw Tahini
Nuts & Seeds

What Is Raw Tahini Good For?

FoodData CentralUpdated 6 April 2026

Raw Tahini is a nutrient-dense nut or seed that is calorie-dense. It is a good source of protein, rich in dietary fiber, rich in calcium, and rich in potassium. Discover the nutritional benefits and how raw tahini can support your health goals.

Raw Tahini provides 159.6 calories, 5g protein, 7.3g carbohydrates, and 13.4g fat per oz (28g). It contains 9.3g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Raw Tahini

  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Good source of calcium (420mg per 100g, 32% DV)
  • Contains iron (2.51mg per 100g, 14% DV)
  • Rich in potassium for heart health and blood pressure regulation
  • Good source of magnesium for muscle and nerve function
  • Contains zinc for immune function and wound healing
  • Rich in healthy fats and minerals

Raw Tahini Is Best For

Blood sugar managementBone healthEnergy and vitalityHeart healthHeart health

Things to Consider

  • Contains saturated fat (6.72g per 100g)

Complete Nutritional Profile

Per oz (28g)

159.6

cal

7.3g

carbs

5g

protein

13.4g

fat

2.6g

fiber

Related Foods

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607 cal | 21.4g protein

Blue Diamond Smokehouse Almonds

607 cal | 21.4g protein

Learn More About Raw Tahini

Is Raw Tahini Healthy?Calories in Raw TahiniCarbs in Raw TahiniProtein in Raw TahiniFat in Raw TahiniFiber in Raw TahiniAll Nuts & Seeds

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