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Pickled zaatar Calories
Brined herb pickle; low calorie, high sodium.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (chopped) of Pickled zaatar (30 g) has 10 calories. That works out to 32 calories per 100 g. It contains 1.6 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pickled zaatar Nutrition Facts
Selected: 2 tablespoon (chopped) · 30 g
10
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 20% · Fat 17%
Pickled zaatar nutrition facts table · 2 tablespoon (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 555 mg | 24% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.5 g | 1% |
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 2 Tablespoons of Chopped Pickled zaatar?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (chopped) | 30 g | 10 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 1 serving (small) | 40 g | 13 kcal |
| ½ cup (chopped) | 45 g | 14 kcal |
| 4 tablespoon (chopped) | 60 g | 19 kcal |
| 1 serving (medium) | 75 g | 24 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Pickled zaatar
What is pickled zaatar?
Pickled zaatar is fresh zaatar herb preserved in brine, rather than the familiar dry za’atar spice blend. It is commonly served as a tangy, salty condiment or side dish, especially in Levantine and southern Turkish cooking.
How do you eat pickled zaatar?
Pickled zaatar is usually eaten cold as a side or meze. Rinse it if it tastes too salty, then dress it with olive oil and lemon, or serve it with bread, cheese, and other small dishes.
Is pickled zaatar the same as za’atar seasoning?
No. Pickled zaatar is preserved herb, while za’atar seasoning is a dry blend commonly made with herbs, sesame, and sumac. Their textures and salt levels differ, so they are not direct substitutes in recipes.
Should you rinse pickled zaatar before eating it?
Rinse pickled zaatar briefly if the brine makes it too salty for your taste. Drain it well before serving; soaking it for a long time can wash away some of its distinctive herbal flavor.
How do you store pickled zaatar after opening?
Keep opened pickled zaatar refrigerated in its brine with the container tightly closed. Use a clean utensil and keep the herbs submerged; follow the package’s storage directions for that specific product.
Can you make pickled zaatar at home?
Yes. Pickled zaatar can be made by packing clean fresh zaatar herb into a clean jar and covering it with brine. Keep the herbs submerged and use a tested recipe for the salt and water proportions.
Is pickled zaatar fermented?
Not necessarily. Preserving zaatar in brine does not automatically mean it has fermented; that depends on how it was made. Check the product description or recipe rather than assuming every jar is a fermented food.
What should you serve with pickled zaatar?
Serve pickled zaatar with flatbread, hummus, grilled vegetables, or a mezze spread. Its salty, herbal tang also works alongside mild cheeses; rinse it first if the other dishes are already salty.
Can pickled zaatar replace capers in a recipe?
Pickled zaatar can replace capers in some salads or savory dishes when you want a salty, briny accent, but its herbal flavor is stronger. Chop it finely, start with less than the recipe’s caper amount, and taste before adding salt.
Is pickled zaatar high in sodium?
Yes. The brine makes pickled zaatar a salty food, so people limiting sodium, including some people with high blood pressure, should keep portions modest. If you have a prescribed sodium limit, ask your clinician or dietitian how it fits.
Pickled zaatar Vitamins & Minerals
Vitamins
Vitamin K
96µg · 80% DV
Vitamin A
63µg · 7% DV
Folate
11.4µg · 3% DV
Vitamin E
0.33mg · 2% DV
Minerals
Sodium
555mg · 24% DV
Manganese
0.17mg · 7% DV
Calcium
45mg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
72mg · 2% DV
Pickled zaatar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pickled zaatar
To burn the 10 calories in 2 tablespoon (chopped) (30 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 Pickled zaatar?
Pickled zaatar is a brined preparation of zahter, a pungent, thyme-like herb used in parts of southern Turkey, including Hatay. Here, zaatar means the herb itself, not the familiar dried spice blend. Preserving it in brine lets it be enjoyed beyond its fresh season.
Its sharp, tangy, salty flavour and firm texture make it a lively addition to breakfast or a meze spread. It is often rinsed, chopped and dressed with olive oil, lemon and onion, or served alongside bread. Pickled zaatar is low in calories and provides some fibre, but its brine makes it notably salty. Use a small amount, or rinse it first if you prefer a milder taste.
How Nutritious Is Pickled zaatar?
Nutrient density
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
Medium
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 Pickled zaatar Processed?
NOVA 3
Processed
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 Pickled zaatar Contain Allergens?
No known major allergens
Which Diets Is Pickled 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
— Not suitable
Low FODMAP
— Not suitable
Pickled zaatar Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.