Ingredient swap
Sesame Seeds vs Tahini
Sesame Seeds has 17.7 g protein and 573 calories per 100 g; tahini has 17 g and 595. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ ½ cup of tahini.
Side by side
| Per 100 g | Sesame Seeds | Tahini |
|---|---|---|
| Calories | 573 | 595 |
| Protein | 17.7 g | 17 g |
| Carbs | 23.4 g | 21 gbetter |
| Fat | 49.7 g | 54 g |
| Fiber | 11.8 gbetter | 9.3 g |
| Sugar | 0.3 gbetter | 0.5 g |
| Sodium | 11 mgbetter | 115 mg |
| 1 cup weighs | 144 g | 240 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use tahini instead of sesame seeds?
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ ½ cup of tahini.
Which has more protein?
Sesame Seeds, with 17.7 g per 100 g versus 17 g.
Which has fewer calories?
Sesame Seeds, with 573 calories per 100 g.