Tahini vs Sesame Paste - The Differences

Sesame seeds have come a long way from the sticky sweet sesame snacks of our youth or the light dusting of white seeds on the outer edges of white bread. These tiny, oily seeds are packed with nutrients and loads of flavor if you know how to extract it.

Two very popular, but totally different sesame products are tahini and sesame paste.

What is the difference between tahini and sesame paste? The main difference is how they are made. Tahini is a paste made from raw sesame seeds, while sesame paste is made from roasted seeds. This apparently minor difference has a great impact on the taste and, therefore, on the way both products are used in the kitchen.

This article delves into the world of sesame seeds and breaks down the differences between tahini and sesame paste, along with the best uses for each.

How to eat sesame seeds

Sesame seeds are tiny, but they can be eaten in a variety of ways.

Raw, they have a very light flavor and go unnoticed in many dishes, apart from their texture. They mix well in recipes with grains, from oatmeal to quinoa, adding little more than some texture and an extra helping of nutrition.

When baked, some of their earthy, nutty flavor begins to shine through, but then again, they’re quite small, so it takes a lot to change the flavor of your baking noticeably.

When you mix the seeds into a paste, either raw or roasted, the situation changes. They are much more concentrated and when pounded to that point they release a new level of flavor that is unbelievably rich and buttery in a seedy, nutty way.

sesame seed nutrition

As with the taste aspect, if you want to get much nutritional benefits from sesame seeds, you have to eat a decent serving, because they are just so small.

However, within the tiny seeds is a large collection of valuable vitamins and minerals.

For the small number of carbohydrates they contain, they are high in fiber. When eaten whole, they’re also really useful for gently scraping the insides of your digestive tract, cleaning out any sticky residue that might be lurking around.

Some health studies have shown that eating sesame seeds regularly can also help lower harmful cholesterol levels and blood pressure , reducing the risk of heart disease.

Sesame seeds are also surprisingly good sources of protein, as are many seeds. In just 3 tablespoons, you can enjoy 5 grams of protein, about what you’d get in a small egg.

In those same 3 tablespoons are healthy doses of calcium, magnesium, manganese and zinc, all crucial minerals for healthy bones.

Your blood will get a health boost from iron, copper and vitamin B6, not to mention additional B vitamins that are great for cell repair and boosting metabolism.

Lastly, like most plant-based foods, sesame seeds offer a good collection of antioxidants that keep your immune system functioning well and inflammation to a minimum. Overall, a very healthy food.

As you can see, the health benefits of sesame seeds are wide-ranging, so there are many good reasons to include sesame paste or tahini in your regular routine.

sesame paste

The characteristic flavor of sesame paste that differentiates it from tahini comes from the roasting process.

When sesame seeds are heated, they release oils that intensify the robust, nutty flavor. The experience is totally different from tahini and if you roast your own seeds, they will fill your house with the most appetizing aroma imaginable.

Sesame paste should not be confused with sesame sauce. Pasta is made with a single ingredient, toasted sesame seeds, while sesame sauce will mix various additives such as oil, other nut butter, and various spices or other seasonings.

black sesame paste

Black sesame paste is made from black sesame seeds, roasted to perfection and blended to create a thick paste. The flavor is very rich and nutty.

It is common in Japanese cuisine, sometimes called Japanese sesame paste, and is often sweetened for desserts, using honey or plain sugar.

If your jar doesn’t separate, it may have other ingredients in it, such as an oil, so double check your ingredients and adjust the recipe as needed.

If a recipe is designed to use black sesame paste, it will probably specify “black” very clearly. Although the taste is almost identical to that of white sesame paste, the visual effect is very different.

white sesame paste

White sesame paste tastes almost identical to black sesame paste, but it is made with toasted white sesame seeds.

Although they are very similar, white sesame paste is found more often in Chinese cuisine than in Japanese.

In many recipes, the sesame paste is called Chinese sesame paste, in which case they probably refer to the paste made with white seeds.

tahini

Tahini is a paste made from sesame seeds, but it’s not the same as sesame paste, as a recipe might ask for.

As stated, the biggest difference is that tahini is made from roasted seeds, while tahini is made from raw seeds.  The result is a much creamier texture and lighter flavor, with just a hint of bitterness.

As an ingredient, tahini is nothing more than mixed sesame seeds, but it’s often served as a dip, which is a whole other story.

Tahini Sauce Recipe

If you see “tahini” on a menu, it most likely refers to a sauce made with tahini, which is often too thick and abrupt in flavor to serve on its own. To turn tahini into a sauce, you can mix it with any number of ingredients.

Some of the most common and delicious additives are

• Sesame oil, or another oil such as extra virgin olive oil, coconut oil, or ghee
• Freshly squeezed lemon or lime juice
• Garlic
• Soy sauce
• Maple syrup
• Peanut butter
• Fresh herbs, such as parsley or cilantro

tahini substitute

If you don’t have tahini and need it for a recipe, you can make your own using sesame seeds. Just add them to your food processor or blender.

If the machine is too sticky, you can add a bit of neutral-flavored oil to help smooth it out. 

You can also use sesame oil or sesame paste at one point, but it will alter the flavor of your recipe. If you want to get creative, another 100% nut or seed butter will also work in most circumstances.

The best uses of tahini vs sesame paste

In many cases, tahini and sesame paste can be used in similar dishes or even substitute for each other. However, the taste is considerably different, as tahini has a much lighter flavor that suits both sweet and savory dishes.

Sesame paste, with its strong roasted flavor, works best in savory dishes that hold up well to complex sauces and flavors.

Some of our favorite uses for each ingredient are shared in the chart below:

Related questions

Can tahini go bad?

High-quality or homemade tahini has few or no preservatives, so it will eventually go bad.

If you have an unopened jar of tahini, it should safely last in your pantry for at least 4 months, and once opened you’ll want to store any fresh tahini in a tightly closed container in your fridge.

This will last anywhere from 6 months to a year, and homemade tahini will be on the shorter end of the spectrum.

Is sesame paste gluten free?

All of the individual ingredients in a standard sesame paste are gluten-free; however, if you are very sensitive or allergic, you should always check the packaging to make sure it was made in a gluten-free facility to protect against cross-contamination.

The same goes for those allergic to peanuts.

The best tahini for hummus?

The best tahini for hummus is simply the best tahini you can find. With this particular product, price is a good indicator of quality, but that doesn’t mean the best tahini has to be very expensive.

Some of the cheaper options are made with lower quality sesame seeds, which leads to a slightly bitter edge.