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Fresh Zaatar Calories
Aromatic, antioxidant, source of vitamin C and iron
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Fresh Zaatar (5 g) has 2 calories. That works out to 43 calories per 100 g. It contains 0.4 g of carbs, 0.2 g of protein, 0 g of fat and 0.3 g of fiber. Its 85.7 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Fresh Zaatar Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
2
KCAL / 5G
Carbs
0.4g
· 0% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 33% · Fat 0%
Fresh Zaatar nutrition facts table · 1 tablespoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.75 mg | 0% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Fresh Zaatar?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 2 kcal |
| 1 piece (small) | 2 g | 1 kcal |
| 1 tablespoon (small) | 3 g | 1 kcal |
| 1 piece (medium) | 5 g | 2 kcal |
| 1 tablespoon (large) | 8 g | 3 kcal |
| 1 piece (large) | 10 g | 4 kcal |
| 1 serving (medium) | 15 g | 6 kcal |
| 1 cup (chopped) | 30 g | 13 kcal |
| 100 g | 100 g | 43 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Fresh Zaatar
What is fresh zaatar?
Fresh zaatar is an aromatic herb used in Middle Eastern cooking, often referring to Syrian oregano or a closely related local herb. It is not the same as zaatar seasoning, the dried blend commonly made with herbs, sumac, and sesame.
How do you use fresh zaatar?
Use fresh zaatar leaves in salads, dips, soups, or cooked vegetables. Add them near the end of cooking to keep their herbal aroma noticeable, or chop them with olive oil and lemon for a simple dressing.
Is fresh zaatar the same as zaatar seasoning?
No. Fresh zaatar is the leafy herb, while zaatar seasoning is a dry mixture that commonly includes dried herbs, sumac, and sesame seeds. Use the fresh herb like oregano in cooking; the seasoning is often sprinkled on bread or mixed with oil.
Is fresh zaatar the same as thyme?
Not exactly. Fresh zaatar usually refers to Syrian oregano or a related herb, while thyme is a different herb, though the names and uses can overlap in regional cooking. They can sometimes substitute for each other, but their flavor is not identical.
What does fresh zaatar taste like?
Fresh zaatar tastes strongly herbal, with a savory, slightly peppery quality often compared with oregano and thyme. Its exact flavor varies by variety, so add a little at first when using it in a dish for the first time.
Can you eat fresh zaatar raw?
Yes, fresh zaatar leaves can be eaten raw. Wash and dry them first, then add them to salads, dips, or sandwiches. Their flavor is quite pronounced, so chop a small amount and taste before adding more.
How should you store fresh zaatar?
Store fresh zaatar in the refrigerator, unwashed and wrapped loosely in a dry paper towel inside a container or bag. Wash it just before use; moisture trapped around the leaves can make them wilt or spoil faster.
Can you freeze fresh zaatar?
Yes, fresh zaatar can be frozen. Wash it, dry it thoroughly, remove the leaves, and seal them in a freezer-safe bag. Frozen leaves soften after thawing, so they work better in cooked dishes than in salads.
Can you make tea with fresh zaatar?
Yes, you can steep fresh zaatar in hot water to make an herbal tea. Rinse a few sprigs, steep them, then strain; the result has a savory, oregano-like aroma. Start with a small amount because the flavor can be strong.
What can you use instead of fresh zaatar?
Fresh oregano or marjoram can stand in for fresh zaatar, although neither tastes exactly the same. Use the substitute in a similar amount, and expect the difference to be most noticeable when the herb is served raw.
Fresh Zaatar Vitamins & Minerals
Vitamins
Vitamin K
85.7µg · 71% DV
Vitamin C
2.5mg · 3% DV
B3
0.25mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Iron
1.03mg · 6% DV
Manganese
0.09mg · 4% DV
Copper
0.03mg · 3% DV
Calcium
20mg · 2% DV
Potassium ⭐
30mg · 1% DV
Sodium
2.75mg · 0% DV
Fresh Zaatar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Zaatar
To burn the 2 calories in 1 tablespoon (medium) (5 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh Zaatar?
Fresh zaatar refers to the fragrant leaves of a Levantine herb, often identified with Syrian oregano. It is not the dried za’atar seasoning blend, which commonly combines herbs with other ingredients. The fresh leaves have a savoury, thyme-like aroma and a gently peppery edge.
In the Levant, they may be chopped into salads, scattered over flatbread or stirred into dips with olive oil; cooks elsewhere can use them much like fresh oregano or thyme. The herb is low in calories and provides fibre, vitamin C and iron. Its flavour is concentrated, so start with a small amount, and add it near the end of cooking to preserve its aroma.
How Nutritious Is Fresh Zaatar?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh Zaatar Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Zaatar Contain Allergens?
No known major allergens
Which Diets Is Fresh Zaatar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh Zaatar Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.