How Much Tahini to Substitute for Peanut Butter
Works for baking, sauteing, and slow cook. Tahini brings a noticeably different flavor than Peanut Butter.
How much tahini equals one cup of peanut butter?
Use 1 cup tahini per 1 cup peanut butter.
Health notes
Compared with Peanut Butter, Tahini has: less saturated fat (6.7g vs 9.5g per 100g in Peanut Butter), less protein (17.8g vs 21.9g per 100g in Peanut Butter), and more carbs (26.2g vs 24g per 100g in Peanut Butter).
Using tahini as a peanut butter substitute in baking
Swap 1:1 in cookies and bars. Expect less sweetness and a lighter tan color, since tahini has less body.
Other cooking methods
- Sauteing
1:1 works for stirring into sauces. Add a splash of water if it seizes on the pan.
- Slow Cook
1:1 stirred in near the end. Keeps sauces glossy without the peanut sweetness.
- Raw Cold
1:1 in dips, dressings, and energy bites. Stir well since tahini separates in the jar.
- Drinks
1:1 in smoothies. Milder, slightly bitter edge compared to peanut butter's sweetness.
Methods to avoid (3)
- Frying
Not recommended: neither ingredient fries well and tahini can break down further under sustained oil heat.
- Grilling
Not recommended: no direct heat contact, better brushed on after grilling as a finishing sauce.
- Steaming
Not recommended: won't hold or emulsify well in steam.
FAQ
- How much tahini equals one cup of peanut butter?
Use 1 cup tahini per 1 cup peanut butter.
- Can I substitute tahini for Peanut Butter in baking?
Yes. Swap 1:1 in cookies and bars. Expect less sweetness and a lighter tan color, since tahini has less body. Not recommended: neither ingredient fries well and tahini can break down further under sustained oil heat.
- How much tahini to use as a peanut butter substitute?
Less sweet and a touch more bitter; add a bit of honey or sugar to match peanut butter's warmth.
- How does the flavor change when substituting Tahini for Peanut Butter?
Tahini brings a noticeably different flavor than peanut butter.
- How does texture change when substituting Tahini for Peanut Butter?
Tahini slightly looser and less sticky than peanut butter, with a smoother pour once stirred.
- What else should I know about substituting Tahini for Peanut Butter?
For cookies, energy bites, smoothies, and sauces. Expect a less sweet, slightly bitter result with a looser texture. Skip frying, grilling, and steaming since neither ingredient holds up there. Stir tahini well before measuring, since oil separates on top. Add a little honey or sugar if you want the peanut butter sweetness back.
- What still works when substituting Tahini for Peanut Butter?
Tahini still works as a fat, flavor carrier, texture, and binder.
- How well does Tahini match Peanut Butter?
Tahini is good on structure, good on heat, and okay on flavor.
- How does nutrition compare per 100g when substituting Tahini for Peanut Butter?
Tahini is slightly lower in protein, and is lower in sat. fat. Overall, calories and fat are similar.
- How do the flavor notes shift when substituting Tahini for Peanut Butter?
The flavor shifts toward less sweet, more bitter, and more pungent notes.