Is tahini keto? What are the macros of tahini? Is there a way I can incorporate tahini into my low-carb diet? If you're not sure whether or not this delicious and nutritious sesame paste is keto-friendly, you've come to the right place!
In this post, I'll break down the nutritional facts about tahini and explore its compatibility with a keto or low-carb lifestyle. Not only that, I'll give you several tasty recipes that you can try to satisfy your tahini cravings while keeping the carb count low.

Let's cut to the chase... tahini is keto-friendly!
So go ahead and make all the sauces, dressings, and cookies (yes, cookies!) you want. Consider this your green light to enjoy tahini stress-free, in moderation, of course.
types of tahini
Before we dive into the nutrition and macro information of tahini, let's talk about the different types of tahini available in the market.
Tahini itself is a paste made from ground sesame seeds and is a major ingredient in Middle Eastern and Mediterranean cuisine. It has a creamy texture and nutty flavor that makes it a great addition to many dishes as well as keto-friendly snacks and treats (like the keto tahini cookies below!).
There are two main types of tahini: hulled and unhulled.
Hulled tahini is made from sesame seeds that have had their outer layer removed, resulting in a smoother and lighter-colored paste.
Unhulled tahini, on the other hand, is made from sesame seeds with their outer layer still intact, which gives it a slightly more bitter taste and darker color. Between the two, hulled tahini is much more common and readily available in most grocery stores.
Raw or roasted tahini is another variation that you may come across. Raw tahini will have a higher nutritional value compared to roasted tahini since it hasn't been cooked and retains more of its nutrients.
However, roasted tahini has a more intense flavor and is commonly used in Chinese cuisine.
Both types can be used for keto recipes, but keep in mind that roasted tahini may have slightly higher carb content due to the roasting process. Just be sure to check the nutrition labels and choose the one that fits your macros best.
nutrition facts of tahini
You might be surprised to find that tahini is also a powerhouse of nutrients. According to Healthline, just 1 tablespoon of tahini contains 10% of the Daily Value (DV) for many vital nutrients.
It's packed with essential vitamins like vitamin E, B1, and B6. It's also full of healthy fats like monounsaturated fats that are rich in antioxidants, and minerals like phosphorus and manganese.
So what about macros? Here's the breakdown:
Tahini, raw (1 tablespoon serving):
- Calories: 89
- Total fat: 8.1g
- Total carbohydrates: 3.2g
- Dietary fiber: 1.4g
- Sugar: 0.1g
- Protein: 2.6g
- Total grams of net carbs: 1.8g
(Nutritional data sourced from Carbmanager.com)
Considering the low net carb count of tahini, it is definitely a keto-friendly food. However, as with any food, moderation is key.
Overconsumption can add up and may put you over your daily net carb limit. This is especially important to keep in mind when using tahini in recipes that call for larger quantities.
Luckily, with recipes like my Low-Carb Cold Noodle Salad, you only need a small amount (only 4 tablespoons of tahini), which will be split among 4 to 6 servings.
So, you're basically only adding under 2 g net carbs to each serving, at most. Not too shabby!
is tahini keto-friendly?
All in all, tahini is a great option for those on a ketogenic diet. It's high fat, low in carbs, and full of nutrients.
Whether you are trying to stay in ketosis, maintain a low-carb lifestyle, or just simply want to eat healthier, tahini is a versatile ingredient that you can use in all kinds of recipes.
(As always, if you're diabetic or have a health condition that requires low glycemic index foods, I recommend checking with your doctor or dietician if you have any questions on how tahini might affect your blood sugar.)
Tahini paste is often used for salad dressings, dips, and sauces to add a velvety texture and nutty flavor.
It also tastes fantastic in both sweet and savory dishes, such as a marinade for meats or as an ingredient in baked goods.
No matter what you combine tahini with, its semi-neutral, nutty taste will make it easy to incorporate into your meals.
best keto recipes using tahini
Now that we know the answer to "Is tahini keto friendly?" let's explore some delicious keto recipes that you can make with tahini!
These recipes are not only great for a low carb diet, but they also pack all the goodness and flavor of tahini that makes it oh-so-good.
Here are some of my favorite keto recipes that feature tahini:
1. Mediterranean roasted eggplant recipe
You haven't had eggplant like this Mediterranean roasted eggplant recipe! The Middle Eastern spices and creamy tahini sauce elevate the roasted eggplant pieces to a flavor explosion. Not to mention, it's so easy to make and is perfect for all eaters. It uses simple ingredients, is delicious, and works as a tasty side dish or filling main course.
2. keto tahini cookies with coconut and chocolate chips
These coconut chocolate chip tahini cookies are soft, chewy, and have all the flavors you love in a chocolate chip cookie.
The tahini adds another layer of nuttiness while keeping the cookies moist and delicious. With ZERO refined sugar and only 4 net carbs per cookie, they are the perfect keto-friendly sweet treat for tahini lovers!
3. roasted cauliflower salad and citrus tahini dressing
Spicy and citrusy, this roasted cauliflower salad with citrus tahini dressing is the perfect keto-friendly end-of-summer salad. The tahini dressing is creamy and tangy (thanks to a squeeze of orange and lemon juice), making this dish a crowd-pleaser that is simply delightful on your taste buds.
4. Mediterranean ground beef kabobs with whipped feta
These Mediterranean ground beef kabobs with whipped feta are a game-changer. The bold spices, aromatics, and creamy whipped feta take these kabobs to the next level. Enjoy them with creamy tahini sauce or your favorite keto-friendly dip. Perfect for a summer BBQ or a cozy night in, this recipe is definitely one to keep in your back pocket.
5. low-carb cold noodle salad with tahini dressing
If you're craving something light and refreshing, then you'll love this low-carb cold noodle salad with tahini dressing. It's loaded with fresh low-carb vegetables, creamy tahini dressing, and topped with crunchy peanuts for an added texture.
This salad is perfect for a hot summer day or as a quick and easy lunch option. It's also easily customizable, so you can add your protein of choice to make it a more filling meal.
Did you make this recipe? Let me know!