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Tahini on Rye⏱ 5 min total
Recipes

Tahini on Rye

Per 1 serving · 131 g · 4 ingredients

Calories
307
15%
of a 2,000 cal day
  • Protein
    9.8g
    12% of calories
  • Carbs
    37g
    47% of calories
  • Fat
    14g
    41% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Tahini on Rye (131 g) has 307 calories, with 9.8 g of protein, 37 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (47% of calories). It is high in dietary fiber (23% DV), Vitamin K (27% DV) and thiamine (48% DV).

Per 100 g
235cal
medium energy density
Protein per 100 cal
3.2g
Net carbs
31g
carbs minus fiber
Fiber
6.3g
3.3 g sugar

High in

20%+ of the daily value

  • Dietary fiber23%
  • Vitamin K27%
  • Thiamine48%
  • Riboflavin (B2)25%
  • Niacin24%
  • Folate (B9)26%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Vitamin B610%
  • Pantothenic acid10%
  • Calcium15%
  • Magnesium12%
  • Zinc17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    Spread the tahini evenly on one slice of rye bread. Layer with lettuce and tomato.

  2. 2

    Place the second slice of rye bread on top to form a sandwich and serve immediately.

Vitamins & minerals

Amounts for 1 serving (131 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A98 μg
11%
Vitamin C5 mg
6%
Vitamin D0 μg
0%
Vitamin E0.4 mg
3%
Vitamin K33 μg
27%
Thiamine1 mg
48%
Riboflavin (B2)0.3 mg
25%
Niacin4 mg
24%
Vitamin B60.1 mg
10%
Folate (B9)105 μg
26%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline20 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium153 mg
15%
Iron4 mg
51%
Potassium293 mg
6%
Magnesium52 mg
12%
Phosphorus256 mg
37%
Zinc2 mg
17%
Copper1 mg
57%
Manganese1 mg
41%
Selenium28 μg
50%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene20 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,168 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride33 μg—
Fructose0.4 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene515 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine0.5 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol0 μg—
Serine0.5 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.5 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 307 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 58min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Tahini on Rye?

One serving of Tahini on Rye (1 serving) has 307 calories, which works out to 235 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Tahini on Rye high in protein?

Not especially. It has 9.8 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tahini on Rye keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tahini on Rye?

420 mg per serving.

How much sugar is in Tahini on Rye?

3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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