FiberUp
How much fiber is in tahini?
Tahini has 1.4 g of fiber per 2 tbsp (30 g). That is 5% of the 28 g daily value and a low amount for a nut & seed. Per 100 g it works out to 4.7 g, which ranks 18 of 21 nuts and seeds in the FiberUp database. About 21% of that fiber is soluble and 79% insoluble. It would take 18 servings to reach the 25 g adequate intake for women and 28 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About tahini and fiber
Two tablespoons of tahini provide 1.4 grams of fiber from ground sesame. Whole sesame seeds have slightly more per gram because tahini is often made from hulled seeds.
How tahini compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
| Peanut Butter | 2 tbsp | 1.6 g | 5 g | 6% |
| Coconut Flakes | 2 tbsp | 1.5 g | 15 g | 5% |
| Tahini | 2 tbsp | 1.4 g | 4.7 g | 5% |
| Hemp Seeds | 3 tbsp | 1.2 g | 4 g | 4% |
| Cashews | 1/4 cup | 1.1 g | 3.4 g | 4% |
| Pine Nuts | 2 tbsp | 0.6 g | 3.5 g | 2% |
Servings to reach a daily goal
servings of tahini to reach 25 g, the adequate intake for adult women
servings of tahini to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for tahini
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Tahini | 8.4 g | – | – |
| Seeds, sesame butter, tahini, from raw and stone ground kernels | 9.3 g | – | – |
| Seeds, sesame butter, tahini, type of kernels unspecified | 4.7 g | – | – |
| Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | 9.3 g | – | – |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 9.3 g | – | – |
Frequently asked questions
How much fiber is in tahini?
Is tahini high in fiber?
Is the fiber in tahini soluble or insoluble?
How many servings of tahini would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.