How Much Tahini to Substitute for Olive Oil
Works for baking, sauteing, and raw cold. Tahini brings a noticeably different flavor than Olive Oil.
How much tahini equals one cup of olive oil?
Use 1/2 cup tahini per cup olive oil.
Health notes
Compared with Olive Oil, Tahini has: less calories (570 vs 884 per 100g in Olive Oil), less fat (48g vs 100g per 100g in Olive Oil), less saturated fat (6.7g vs 13.8g per 100g in Olive Oil), more protein (17.8g vs 0g per 100g in Olive Oil), and more carbs (26.2g vs 0g per 100g in Olive Oil).
Using tahini as an olive oil substitute in baking
1/2 cup per cup oil. Adds tender crumb and nutty depth. Works in quick breads and brownies.
Other cooking methods
- Sauteing
1/3 cup per cup oil; thin with water or broth. Nutty flavor suits Middle Eastern dishes.
- Raw Cold
1/2 cup per cup oil in dressings and dips. Whisk with lemon juice and water to thin.
- Drinks
1/3 cup per cup oil in smoothies. Blend well; nutty, earthy flavor.
Methods to avoid (4)
- Frying
Not recommended: tahini's paste texture and low smoke point unsuitable for frying.
- Slow Cook
Not recommended: tahini separates and breaks in prolonged moist heat.
- Grilling
Not recommended: paste texture and low smoke point unsuitable for direct heat.
- Steaming
Not recommended: tahini won't emulsify or distribute in steam.
FAQ
- How much tahini equals one cup of olive oil?
Use 1/2 cup tahini per cup olive oil.
- Can I substitute tahini for Olive Oil in baking?
Yes. 1/2 cup per cup oil. Adds tender crumb and nutty depth. Works in quick breads and brownies. Not recommended: tahini's paste texture and low smoke point unsuitable for frying.
- How much tahini to use as an olive oil substitute?
Tahini adds nutty, earthy, slightly bitter sesame flavor. Pair with lemon, garlic, and warm spices to balance.
- How does the flavor change when substituting Tahini for Olive Oil?
Tahini brings a noticeably different flavor than olive oil.
- How does texture change when substituting Tahini for Olive Oil?
Tahini tender, moist crumb in baked goods. Creamy, emulsified texture in dressings when thinned with liquid. Paste consistency unsuitable for frying.
- What else should I know about substituting Tahini for Olive Oil?
For baking quick breads and brownies. Expect tender, nutty crumb. For dressings and hummus, use 1/2 cup tahini thinned with lemon juice and water. Skip frying, slow cooking, and grilling - tahini separates and burns. Stir well before use; oil separation is normal.
- What still works when substituting Tahini for Olive Oil?
Tahini still works as a fat, flavor carrier, emulsifier, and texture.
- How well does Tahini match Olive Oil?
Tahini is okay on structure, stretch on heat, and stretch on flavor.
- How does nutrition compare per 100g when substituting Tahini for Olive Oil?
Tahini has about x2 fewer calories, fat, and sat. fat. Tahini has protein, while olive oil has none.
- How do the flavor notes shift when substituting Tahini for Olive Oil?
The flavor shifts toward more sweet, more bitter, more pungent, and more umami notes.