Tahini is a smooth paste made from ground sesame seeds, offering iron, calcium, and protein. Its creamy texture makes it easy to add to sauces, dips, and dressings during pregnancy.
Why it's good in pregnancy
Tahini provides iron and calcium to support your increased blood volume and your baby's bone development. Its protein and magnesium content support tissue growth and muscle function, while fiber contributes to healthy digestion during pregnancy.
Key nutrients
IronSupports increased blood volume and helps prevent pregnancy fatigue.
CalciumSupports your baby's developing bones and teeth.
ProteinSupports your baby's tissue growth and development.
MagnesiumHelps support muscle function and may ease leg cramps.
FiberSupports healthy digestion during pregnancy.
Serving ideas
Blend into a hummus dip
Drizzle over roasted vegetables
Mix into salad dressings
Spread on whole-grain toast
Stir into oatmeal for a nutty flavor
Safety
Store tahini in the refrigerator after opening to keep it fresh, and stir well before use since natural oil separation is normal. Choose products from reputable brands and check expiration dates before purchase. If you have a sesame allergy, avoid tahini and discuss alternatives with your healthcare provider. Use a clean utensil each time you scoop from the jar to prevent contamination.
Common questions
Is tahini safe during pregnancy?Yes, tahini is safe and nutritious during pregnancy, unless you have a sesame allergy.
Does tahini provide calcium like dairy?Tahini contains calcium and can contribute to your daily intake, though it's typically used alongside other calcium sources rather than as a replacement.
Can I eat tahini every day while pregnant?Yes, small daily amounts as part of a balanced diet are generally fine; check with your healthcare provider if you have specific concerns.
Did you know?
Tahini is a key ingredient in hummus and many Middle Eastern dishes.
It's made simply by grinding hulled or unhulled sesame seeds into a paste.
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