Is Tahini Keto?

Tahini, a paste made from ground sesame seeds, is known for its rich, nutty flavor and creamy texture. It’s a staple in many cuisines and is celebrated for its versatility in various dishes. However, for those following a ketogenic diet, which emphasizes low-carb and high-fat foods, the question arises: Is tahini keto-friendly? This article explores tahini’s nutritional profile and its compatibility with the ketogenic diet.

Understanding Tahini

Tahini is a smooth paste made from sesame seeds, widely used in Middle Eastern and Mediterranean cuisines. It’s appreciated for its rich, nutty flavor and creamy consistency. Nutritionally, tahini is a powerhouse.

A 100g serving of tahini contains about 16.89g of net carbohydrates, 48.0g of total fats, and 17.81g of protein. It’s also rich in minerals like calcium, magnesium, and iron, and vitamins such as B6 and folate. While tahini’s high-fat content aligns with keto principles, its carbohydrate level is a point of consideration for those strictly monitoring their carb intake.

The Keto Diet Basics

The ketogenic diet is a low-carb, high-fat diet that aims to put the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. The standard keto diet typically limits net carb intake to about 20-50 grams per day. This strict carb limit is crucial for maintaining ketosis.

Foods consumed on this diet are carefully selected based on their macronutrient profile, primarily focusing on high fat and moderate protein, with minimal carbohydrate content. Understanding this dietary framework is essential when evaluating whether tahini, or any food, is suitable for inclusion in a keto diet.

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Tahini and Keto: A Detailed Analysis

When assessing tahini’s suitability for a keto diet, its carbohydrate content is the primary concern. With approximately 16.89g of net carbs per 100g serving, tahini presents a challenge for strict keto dieters. Consuming tahini in significant amounts could potentially use up a large portion of the daily carb allowance, risking the maintenance of ketosis.

However, it’s not just about the carbs; tahini is also rich in healthy fats and proteins, which are beneficial in a keto diet. The key lies in moderation and careful balancing of one’s overall daily carbohydrate intake to include tahini without disrupting ketosis.

Pros and Cons of Tahini on Keto


  1. Rich in Healthy Fats: Tahini’s high fat content supports the keto principle of high-fat intake.
  2. Nutrient-Dense: Offers essential vitamins and minerals beneficial for overall health.
  3. Protein Source: Provides a moderate amount of protein, which is crucial for muscle maintenance.


  1. High in Carbs: The net carb content can consume a significant portion of the daily carb limit.
  2. Risk of Disrupting Ketosis: Overconsumption can potentially kick the body out of ketosis.
  3. Requires Strict Portion Control: Incorporating tahini into a keto diet demands careful monitoring of serving sizes.

Practical Tips for Incorporating Tahini into a Keto Diet

Incorporating tahini into a keto diet requires mindful planning:

  1. Moderation is Key: Limit servings to small amounts, such as a tablespoon, to control carb intake.
  2. Pair with Low-Carb Foods: Combine tahini with keto-friendly vegetables or proteins.
  3. Use as a Flavor Enhancer: Add tahini to dishes for flavor without making it the main ingredient.
  4. Track Your Carbs: Use a carb tracking app to ensure you stay within your daily limit.
  5. Experiment with Recipes: Create keto-friendly tahini recipes, like dressings or sauces, that use minimal amounts but still provide flavor.
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Alternatives to Tahini for Keto Dieters

For those seeking lower-carb alternatives to tahini, consider these options:

  1. Almond Butter: Lower in carbs and rich in fats, perfect for keto.
  2. Sunflower Seed Butter: A good balance of fats and lower carbs.
  3. Macadamia Nut Butter: High in healthy fats and very low in carbs.
  4. Avocado: Offers creaminess with minimal carbs and high healthy fats.
  5. Ghee: Adds richness to dishes without any carbs.
AlternativeNet Carbs (per 100g)Total Fats
Almond Butter6.11g56.0g
Sunflower Seed Butter11.43g51.0g
Macadamia Nut Butter5.22g76.0g


In summary, tahini’s role in a ketogenic diet is nuanced. While its high net carb content poses challenges for strict keto adherence, its nutritional benefits and rich flavor make it a tempting addition in moderation.

For those committed to keto, alternative nut and seed butters offer lower-carb options. Ultimately, incorporating tahini into a keto diet requires careful balancing of overall carb intake, ensuring it complements rather than compromises the diet’s objectives.