Tahini vs Peanut Butter: Calories and Nutrition Compared (2026)

Tahini has 17.8 g of protein and 570 calories, while peanut butter has 21.9 g of protein and 588 calories. Peanut butter is higher in protein, while tahini is lower in calories.

Tahini and peanut butter are popular spreads with unique nutritional benefits. This comparison highlights their caloric content, protein levels, and other key nutrients.

What Is the Difference Between Tahini and Peanut Butter?

Tahini is a paste made from ground sesame seeds, commonly used in Middle Eastern cuisine. It is rich in healthy fats and provides a good source of protein. Peanut butter is a spread made from ground peanuts, often enjoyed on bread or in various dishes. It is known for its high protein and fat content.

Tahini vs Peanut Butter: Nutrition Side by Side

The following table provides a side-by-side comparison of tahini and peanut butter's nutritional values.

Nutrient (per 100 g)	Tahini	Peanut butter (smooth)
Calories	570 kcal	588 kcal
Protein	17.8 g	21.9 g
Carbs	26.2 g	24.0 g
Sugar	0 g	6.5 g
Fat	48 g	49.5 g
Fiber	9.3 g	5.7 g
Sodium	74 mg	476 mg

Which Is Better, Tahini or Peanut Butter?

For weight loss: Tahini contains 570 calories, while peanut butter has 588 calories, making tahini the lower-calorie option.

For muscle and protein: Peanut butter has 21.9 g of protein, compared to tahini's 17.8 g, making peanut butter the better choice for protein.

For low-carb or low-sugar: Tahini has 26.2 g of carbs and 0 g of sugar, while peanut butter has 24.0 g of carbs and 6.5 g of sugar, making tahini lower in sugar.

How to Track Tahini and Peanut butter Accurately

It can be easy to misjudge portion sizes and macros when using spreads like tahini and peanut butter. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare provider for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Peanut butter has 21.9 g of protein, while tahini has 17.8 g.

Which has fewer calories?

Tahini has 570 calories, while peanut butter has 588 calories.

What is the fat content in tahini?

Tahini contains 48 g of fat per 100 g.

What is the sugar content in peanut butter?

Peanut butter contains 6.5 g of sugar per 100 g.

How much fiber is in tahini?

Tahini has 9.3 g of fiber per 100 g.

How much sodium is in peanut butter?

Peanut butter contains 476 mg of sodium per 100 g.

Key Takeaways

• Tahini has 570 calories per 100 g.
• Peanut butter has 588 calories per 100 g.
• Tahini contains 17.8 g of protein.
• Peanut butter contains 21.9 g of protein.
• Tahini has 0 g of sugar.
• Peanut butter has 6.5 g of sugar.