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Middle Eastern spice blend, thyme, sumac, sesame
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 8 g | 34 kcal |
| 1 g | 1 g | 4 kcal |
| 1 teaspoon (small) | 2.5 g | 11 kcal |
| 2 tablespoon (large) | 16 g | 69 kcal |
| 1 pack (medium) | 50 g | 215 kcal |
| 1 cup (whole) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (large) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 34 calories in 1 tablespoon (medium) (8 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.
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.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.3g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 44.5:1
Above the ideal 4:1 (44.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.