Plant-based foods › Tahini (sesame paste)
Tahini on a plant-based diet
Tahini, a paste of ground sesame seeds, is a surprisingly rich source of calcium and iron, plus some zinc. A couple of spoonfuls turn dressings, dips and porridge into a mineral boost.
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Sesame is naturally high in calcium and iron, and tahini concentrates it into a smooth, versatile paste. It is one of the easiest ways to slip more of both minerals into everyday meals.
How to get the most from it
Loosen tahini with lemon and water for a dressing, blend it into hummus, or swirl it through porridge and dates for a sweet fix. The lemon does double duty, adding vitamin C to help with the iron.
Tahini (sesame paste) nutrition
| Nutrient | Per 1 tbsp (15g) | % of RNI |
|---|---|---|
| Iron | 1.59mg | 18% |
| Calcium | 102mg | 15% |
| Zinc | 0.693mg | 10% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Tahini (sesame paste)
- Hummus and flatbread plate
- Spinach and lentil dhal (Plus)
- Broad bean and tahini smash (Plus)
- Ful medames (Plus)
- Falafel and tahini bowl (Plus)
- Tahini and date smoothie (Plus)
- Millet with greens and tahini (Plus)
- Date, seed and tahini flapjack (Plus)
Common questions
Is tahini good for calcium?
Yes. Made from sesame seeds, tahini is a rich plant calcium source, and it adds iron and zinc too. Unhulled sesame is highest in calcium.
Is tahini healthier than peanut butter?
They serve different roles: tahini is richer in calcium and iron, peanut butter in protein. Both are useful; variety is the point.