What an interesting match-up in today’s article! We have tiger nut butter vs tahini, two nut-free spreads that could prove to be great alternatives to your favorite nut butters!
On one side we have tiger nut butter, the spread with my personal favorite name. It’s a little deceiving because it has the word “nut” in it (we’ll discuss why later), but it’s actually made from something completely different…
Then, on the other side we have tahini. This popular Middle Eastern condiment is best known as a main ingredient in making hummus – but did you know that it’s quite the awesome spread as well?
These two are quite unique, and there’s a lot we have to look at like flavors, textures, nutritional profiles, dietary versatility, culinary uses, and more that’ll help us decide which one is ultimately better!

So, without further, ado, let’s check out tiger nut butter vs tahini!
Comparing tiger nut butter vs tahini
Tiger nut butter and tahini are both made without nuts – although, tiger nut butter often has coconut oil added, which gives it tree nuts as an allergen, technically. However, many people with tree nut allergies can safely eat coconut products, so talk to your physician! Tahini, on the other hand, has sesame as an allergen.
Both spreads are great for vegan and paleo diets, with tahini having the additional benefit of being good for keto diets as well. Tiger nut butter’s glycemic index is unknown, but we believe it’s low. Tahini has a glycemic index of 40, putting it in the low range. That makes it good for people who have to watch their blood sugar levels – speak to your physician if you have concerns about your levels spiking when eating either of these!
Tiger nut butter | Tahini (sesame seed butter) | |
Taste | Earthy (similar to pecans) | Mildly nutty, toasty, slightly bitter |
Texture | Smooth, creamy | Thin, creamy |
Allergens | Technically tree nuts (coconut oil added) | Sesame |
Vegan? | Yes | Yes |
Paleo? | Yes | Yes |
Keto? | No | Yes |
Glycemic index (GI) | Unknown; likely low | 40 |
What is tiger nut butter?
Tiger nut butter, unlike the name suggests, is not made from nuts but tubers! These tubers are called tiger nuts, but they come from a plant called “the yellow nutsedge.”
The tiger nuts are ground down into a smooth and creamy spread, with coconut oil being a frequent addition like I mentioned.
What is tahini?
Tahini is that nut-free Middle Eastern condiment that’s often used to make hummus. It boasts a mild, slightly nutty, toasty, and slightly bitter flavor profile and is made by grinding sesame seeds into a thin and creamy paste.
If you love homemade stuff like me, you may enjoy making tahini at home!
Differences between tiger nut butter and tahini
The biggest differences between tiger nut butter and tahini are their flavor and texture.
Tiger nut butter has an earthy and nutty taste that’s quite similar to pecans, while tahini has a mild, slightly nutty, toasty, and slightly bitter flavor.
Their textures both share a creamy consistency, but tiger nut butter is smooth and similar to many nut butters, while tahini is quite thin – which is perfect for drizzling over different dishes!
They also have some differences and similarities in their nutritional profiles, which we’ll get to in just a second.
How to use tiger nut butter vs tahini
These spreads may have differences in taste and texture, but you can enjoy them in basically all the same ways!
For example, use your tiger nut butter and tahini as spreads for things like toast (a classic), waffles, pancakes, or your bakes – or, you could even use them as ingredients IN your bakes! If you’re craving a healthy snack, try dipping fruits and vegetables into them.
Tiger nut butter has an earthy flavor that goes really well in bakes like cookies and muffins, while tahini is great drizzled over those bakes. You can also mix them into your smoothies and oatmeal!
Nutrition: Tiger nut butter vs tahini
Tiger nut butter has a high carb content, with 7 grams of net carbs per serving. However, it also has the same amount of fiber – which is great! You’ll find it is very low in protein, with just 1 gram per serving. Tiger nut butter also has 4 grams of sugar per serving, and more saturated fat than tahini – however, the two spreads share a similar low calorie content.
Tahini is much lower in carbs, with 3 grams of net carbs per serving – and 3 grams of fiber per serving! It’s also a wonderful source of healthy fats, along with a solid 5 grams of protein per serving. Plus, tahini has no sugar!
Serving size: 2 tbsp | Tiger nut butter | Tahini (sesame seed butter) |
Calories | 180 | 176 |
Total fat (saturated) | 13 g (5 g) | 16 g (2 g) |
Total carbs | 14 g | 6 g |
Net carbs (fiber) | 7 g (7 g) | 3 g (3 g) |
Total sugars (incl. added) | 4 (0) g | 0 g |
Protein | 1 g | 5 g |
How to store tiger nut butter and tahini
Tiger nut butter should be stored in the fridge, as keeping it at room temperature could likely make it go rancid quickly. It should generally last you around 2-3 months after opening, but double-check the label for any specific storage instructions and best-before dates!
Tahini should also be stored in the fridge to extend its shelf-life. The cold will also thicken it up a little, making it a bit easier to handle if you want to use it more as a spread rather than drizzling!
Tiger nut butter vs tahini: The ultimate verdict
So, which spread takes the win today?
Well, tiger nut butter has a solid nutritional profile with a lot of fiber, but has more sugar and saturated fats than tahini. Its smooth and creamy texture is amazing, and is quite similar to nut butter with a similar taste to pecans!
Tahini, on the other hand, is great for keto diets with a better protein content than tiger nut butter. It also has a perfect texture for drizzling.
So, with everything considered, I recommend tiger nut butter over tahini due to having a texture and taste that is much more versatile and similar to nut butter, making it a great alternative.
FAQs
Tiger nut butter’s name comes from the tiger nuts it’s made from, which are tubers from the plant known as “the yellow nutsedge.”
Tiger nut butter is high in carbs, with 7 grams of net carbs per serving while tahini only has 3 grams of net carbs per serving, making only tahini suitable for keto diets.
It has healthy qualities such as low calories, healthy fats, decent protein, and some vitamins – check out almond butter if you want one of the healthiest spreads!
Tahini has no nuts in it because it is made from sesame seeds!
Leave a Comment