Almond butter is one of the most popular nut butters…so I want to take a moment to introduce you to tahini.
It’s not nearly as well-known, but it has some unique benefits (one of which is that it’s nut-free – so great for a lot of allergens).
We’ll take a close look at each of these spreads, checking out the differences between tahini and almond butter to help you decide which one is the best!
Let’s dive in!
Comparing tahini vs almond butter
Tahini is nut-free, made from sesame seeds, while almond butter is made from, well, almonds! This means that tahini has sesame as an allergen, and almond butter has tree nuts as an allergen. Both share a nutty element to their tastes, but otherwise have different flavors. They’re also both great for vegan, paleo, and keto diets, and have low glycemic index scores!
| Tahini (sesame seed butter) | Almond butter | |
| Taste | Mildly nutty, toasty, slightly bitter | Nutty, rich, slightly sweet |
| Texture | Thin, creamy | Slightly grainy and runny (or crunchy) |
| Allergens | Sesame | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
| Glycemic index (GI) | 40 | 0 |
What is tahini?
Tahini is a Middle Eastern condiment made by grinding toasted sesame seeds into a smooth and velvety paste.
It has a nutty, toasty, and slightly bitter flavor to it, with a thin and creamy consistency. Plus, it’s a major ingredient in a very popular dip – hummus!
What is almond butter?
Almond butter is made by grinding almonds into a nutty spread that’s said to be the healthiest nut butter.
It’s one of the top alternatives to peanut butter, with its rich and nutty taste perfect as a spread or an addition to many dishes! You can get almond butter in different textures, ranging from smooth to crunchy depending on what your preferences are.
Differences between tahini and almond butter
The biggest difference between tahini and almond butter is their flavor, with differences in their texture as well!
Tahini has a mildly nutty taste that blends well since it won’t overpower any other ingredients, while almond butter has a richer and nuttier taste with a slight sweetness to it – tahini is slightly bitter!
They’re both fairly runny, but tahini is runnier while almond butter is stickier. Tahini is also creamier, while almond butter has a grainier texture to it.(If you’ve eaten both, you know what I mean.)
I already mentioned the allergens, but it’s worth it to state again: tahini has sesame as an allergen, and almond butter has tree nuts as an allergen. This difference is important to note, as it really could change which one you can or can not have!
How to use tahini vs almond butter
Tahini is nut-free, making it a potential alternative to almond butter if you have a nut allergy. It’s a main ingredient in hummus, but you can also use it to make other sauces, mix it into salads, or just use it as a dip on its own! You could even drizzle it onto toast or into your smoothies.
Almond butter is just as, if not more, versatile. You can spread it onto anything you’d like, bake with it, put it in your smoothies, or use it as a dip! You can make things like almond body butter as well, providing natural ways to fight dry skin!
And yes, you can use them interchangeably, but just be aware of how the different tastes and textures can affect your dish!
Nutrition: Tahini vs almond butter
Tahini and almond butter are both filled with healthy fats, and have a decent amount of fiber. Their low carbs make them great options for keto recipes, and of course relatedly they’re low in sugar. (Which is never a bad thing.)
Almond butter is a little better in protein, and is also a great source of vitamin E.
| Serving size: 2 tbsp | Tahini (sesame seed butter) | Almond butter |
| Calories | 176 | 190 |
| Total fat (saturated) | 16 g (2 g) | 17 g (2 g) |
| Total carbs | 6 g | 7 g |
| Net carbs (fiber) | 3 g (3 g) | 3 g (4 g) |
| Total sugars (incl. added) | 0 g | 1 g (0 g) |
| Protein | 5 g | 7 g |
How to store tahini and almond butter
Tahini and almond butter are both quite runny, so putting them in the fridge might make them easier to handle. Almond butter doesn’t usually have oils or preservatives added either, giving it all the more reason to put in the fridge so it doesn’t go rancid quickly!
Be sure to check the labels for the best-before date and specific storage instructions, but they often last around 2-3 months!
Tahini vs almond butter: The ultimate verdict
Tahini is the better choice if you’re making hummus or want to specifically enjoy the flavor, but almond butter is the overall winner here.
Almond butter has a very strong nutritional profile and sports that classic taste that makes nut butters so great. It’s also very versatile and comes in different crunchiness levels, giving you more customizability.
For those reasons, almond butter edges out tahini as the better spread in this show-down!
FAQs
Is almond butter the healthiest?
Generally speaking, almond butter is considered one of the healthiest nut butter options because of its high vitamin E, monounsaturated fat, and protein content, which are all great for overall health!
Is tahini healthy?
Tahini is considered to be a fairly good choice because it has a nice blend of healthy fats, protein, minerals, vitamin E, and more.
Can I have almond butter if I have a nut allergy?
Unfortunately not. Almond butter is made from almonds, which are a tree nut.
Is tahini made from nuts?
Nope, tahini is made from sesame seeds, making it a nut-free spread – just be aware if you have a sesame allergy!
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