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A coarse, crumbly blend of muted green herb flakes, reddish-brown spice, and scattered pale sesame seeds.
●Low GI
⚡High Potassium
🌿High Fiber

Zaatar powder Calories

Middle Eastern spice blend, thyme, sumac, sesame

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

430kcal

GI

15low

POTASSIUM · 100 G

970mg

FIBER · 100 G

18.1g

Quick answer

1 tablespoon (medium) of Zaatar powder (8 g) has 34 calories. That works out to 430 calories per 100 g. It contains 2.9 g of carbs, 0.9 g of protein, 2.1 g of fat and 1.4 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Zaatar powder Nutrition Facts

Selected: 1 tablespoon (medium) · 8 g

34

KCAL / 8G

Carbs

2.9g

· 1% DV

Protein

0.9g

· 2% DV

Fat

2.1g

· 3% DV

Fiber

1.4g

· 5% DV

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

Calories come from: Carbs 34% · Protein 11% · Fat 55%

Zaatar powder nutrition facts table · 1 tablespoon (medium) (8 g)

NutrientAmount% DV
Calories34 kcal
Total fat2.1 g3%
Saturated fat0.3 g2%
Trans fat0 g
Sodium88 mg4%
Total carbohydrate2.9 g1%
Fiber1.4 g5%
Protein0.9 g2%

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 Zaatar powder?

ServingAmountCalories
1 tablespoon (medium)8 g34 kcal
1 g1 g4 kcal
1 teaspoon (small)2.5 g11 kcal
2 tablespoon (large)16 g69 kcal
1 pack (medium)50 g215 kcal
1 cup (whole)90 g387 kcal
100 g100 g430 kcal
1 pack (large)100 g430 kcal

Calculated from 430 calories per 100 g.

Frequently Asked Questions About Zaatar powder

What is zaatar powder?

Zaatar powder is a Middle Eastern seasoning blend, usually made with thyme or related herbs, sumac and sesame seeds. Recipes vary by region and brand, so some versions also include salt or other spices.

What is zaatar powder made of?

Most zaatar powder blends combine dried thyme or a related herb with tangy sumac and sesame seeds. Some recipes add salt, oregano, marjoram or other seasonings, so the exact flavor and texture can differ.

How do you use zaatar powder?

Sprinkle zaatar powder over eggs, roasted vegetables, salads, soups or meat, or mix it with olive oil as a dip. Add it near the end of cooking when you want its herbal and tangy aroma to stand out.

How do you eat zaatar powder with bread?

For a simple bread dip, put zaatar powder and olive oil in separate shallow dishes. Dip a piece of bread into the oil, then into the zaatar; you can also stir the seasoning into the oil first.

How do you make zaatar powder at home?

Mix dried thyme or oregano with sumac and sesame seeds to make zaatar powder. Lightly toasting the sesame first deepens its flavor; add salt only if you want it, since traditional recipes and prepared blends differ.

What is the difference between zaatar powder and sumac?

Zaatar powder is a blend that often contains sumac, while sumac is a single spice made from dried, ground sumac berries. Sumac tastes tart and citrusy; zaatar also brings herbal and sesame notes.

Can you use zaatar powder as a substitute for oregano?

Sometimes: zaatar powder can replace oregano in savory dishes, but it adds sumac’s tartness and sesame’s nuttiness as well as herbal flavor. Use it when those extra notes suit the recipe, rather than as a flavor-neutral swap.

Is zaatar powder spicy?

Zaatar powder is usually aromatic and tangy rather than hot. A blend containing chili or pepper can have some heat, so taste a small pinch before using it generously.

Can you cook with zaatar powder?

Yes, zaatar powder can season roasted vegetables, chicken, fish and flatbreads. For the clearest herbal flavor, sprinkle it on near the end or mix it with oil before brushing it onto food.

How should you store zaatar powder?

Keep zaatar powder in an airtight container in a cool, dry cupboard, away from sunlight and stove heat. This helps preserve the herbs’ aroma and the sesame’s flavor; discard it if it develops an unusual smell or shows signs of moisture.

Zaatar powder Vitamins & Minerals

Vitamins

Vitamin K

13.68µg · 11% DV

B6

0.07mg · 4% DV

B1

0.03mg · 3% DV

B3

0.34mg · 2% DV

Minerals

Manganese

0.3mg · 13% DV

Iron

1.46mg · 8% DV

Calcium

76mg · 8% DV

Copper

0.07mg · 8% DV

Sodium

88mg · 4% DV

Potassium ⭐

78mg · 2% DV

Zaatar powder Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

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

How to Burn Off Zaatar powder

To burn the 34 calories in 1 tablespoon (medium) (8 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

What is Zaatar powder?

Zaatar powder is a Middle Eastern seasoning blend, commonly built around thyme, sumac and sesame. Recipes vary by region and maker, but its flavour is typically herbal, tangy and gently toasted, with a little texture from the seeds.

In the Levant, it is often mixed with olive oil and eaten with bread, or sprinkled over flatbreads, salads and grilled foods. Elsewhere, it works just as well stirred into yogurt or used to season roasted vegetables. The sesame gives the blend a richer, more energy-dense character, while the herbs and sumac contribute fibre. Start with a small amount, then adjust to taste; it pairs especially well with fresh vegetables and mild dairy.

How Nutritious Is Zaatar powder?

Nutrient density

High

72/ 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

47/ 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.

Is Zaatar powder 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 powder Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Zaatar powder Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Zaatar powder Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.65g

POLYUNSATURATED

0.98g

⚖️

Omega 6:3 ratio 44.5:1

Above the ideal 4:1 (44.5:1).

Compare Zaatar powder

🌿vs🌰
Zaatar powder vs Cinnamon183 kcal more per 100 g
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🌿vs🌿
Zaatar powder vs Sumac330 kcal more per 100 g
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🌿vs🌶️
Zaatar powder vs Black Pepper175 kcal more per 100 g
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🌿vs🧂
Zaatar powder vs Spice Mix110 kcal more per 100 g
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Foods Similar to Zaatar powder

🌰

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.