1 tablespoon (medium) of Zaatar (8 g) has 26 calories. That works out to 330 calories per 100 g. It contains 3.5 g of carbs, 0.8 g of protein, 1 g of fat and 1.8 g of fiber. Its 33.6 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Zaatar Nutrition Facts

Selected: 100 g

330

KCAL / 100G

Carbs

44g

· 16% DV

Protein

10.5g

· 21% DV

Fat

12.5g

· 16% DV

Fiber

22g

· 79% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 13% · Fat 34%

Zaatar Vitamins & Minerals

Vitamins

Vitamin K

420µg · 350% DV

Vitamin A

1200µg · 133% DV

0.8mg · 47% DV

Folate

180µg · 45% DV

Minerals

Manganese

3mg · 130% DV

Copper

1mg · 111% DV

Calcium

950mg · 95% DV

Iron

16mg · 89% DV

How Nutritious Is Zaatar?

Nutrient density

Very high

80/ 100

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

53/ 100

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.

Zaatar Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zaatar

To burn the 330 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zaatar Processed?

NOVA 2

Minimally 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 Zaatar Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Zaatar Fat Profile

SATURATED

1.6g

MONOUNSATURATED

7.2g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Zaatar

🌿vs🌰

Zaatar vs Cinnamon83 kcal more per 100 g

→🌿vs🌿

Zaatar vs Sumac230 kcal more per 100 g

→🌿vs🌶️

Zaatar vs Black Pepper75 kcal more per 100 g

→🌿vs🧂

Zaatar vs Spice Mix10 kcal more per 100 g

→

Foods Similar to Zaatar

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Zaatar

What is the best way to use za’atar?

Za’atar is commonly mixed with olive oil for dipping, sprinkled over salads, or used to season flatbreads. It also pairs well with yogurt, labneh, hummus, eggs, and roasted vegetables.

Should za’atar be added before or after cooking?

Add za’atar near the end of cooking when possible to preserve its fragrance. Prolonged high heat can dull the flavor of the dried herbs and spices.

Why can za’atar taste bitter or astringent?

Its tangy or bitter edge may come from herbs such as thyme or oregano, sumac, or overly toasted sesame seeds. Using a smaller amount with olive oil, yogurt, or lemon can round out the flavor.

Is za’atar the same as thyme?

Not necessarily. In some regions the name can refer to a thyme-like herb, but commercial za’atar is often a blend containing herbs, sumac, sesame, and sometimes salt.

How should za’atar be stored after opening?

Keep it tightly sealed in a cool, dark, dry cupboard. Moisture can cause clumping and speed the loss of flavor, particularly in blends containing sesame.

Can za’atar be frozen?

Freezing dry za’atar is usually unnecessary and condensation may introduce moisture when the container is opened. An airtight container in a cool, dry place is normally the better option.

Is za’atar useful before or after a workout?

Za’atar is a seasoning rather than a complete workout food, but it can make protein-rich meals such as eggs, chicken, yogurt, or beans more enjoyable. Use it to add flavor without relying on heavy sauces.

Is it okay to eat za’atar at night?

For most people, culinary amounts are fine at any time of day. Those with reflux may find that tangy or strongly seasoned blends are less comfortable close to bedtime.

Does za’atar affect blood pressure?

The key issue is usually the salt in the blend, not the herbs themselves. People managing high blood pressure should check the label and choose low-salt versions when possible.

Who should be careful with za’atar?

Anyone with a sesame allergy should avoid blends containing sesame, and people with allergies to herbs or spices should review the ingredient list. If you use anticoagulant medication, discuss major dietary changes involving herb blends with your clinician.

Have another question about Zaatar?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026