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Zaatar sauce Calories
Middle Eastern herb sauce with zaatar, sesame, and olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Zaatar sauce (15 g) has 63 calories. That works out to 420 calories per 100 g. It contains 2.7 g of carbs, 1 g of protein, 5.4 g of fat and 0.9 g of fiber. Its 12.8 µg of Vitamin K covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zaatar sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
63
KCAL / 15G
Carbs
2.7g
· 1% DV
Protein
1g
· 2% DV
Fat
5.4g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 6% · Fat 77%
Zaatar sauce nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1 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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How Many Calories in 1 Tablespoon of Zaatar sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 63 kcal |
| 1 teaspoon (medium) | 5 g | 21 kcal |
| 1 serving (small) | 25 g | 105 kcal |
| 2 tablespoon (double) | 30 g | 126 kcal |
| 1 serving (medium) | 40 g | 168 kcal |
| 1 serving (large) | 60 g | 252 kcal |
| 0.25 cup (quarter) | 60 g | 252 kcal |
| 100 g | 100 g | 420 kcal |
| ½ cup (half) | 120 g | 504 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Zaatar sauce
What is zaatar sauce made of?
Zaatar sauce is commonly made by combining zaatar seasoning with olive oil and sesame. Some versions add lemon juice, fresh herbs, or other ingredients, so the texture can range from a loose dipping oil to a thick spread.
How do you use zaatar sauce?
Use zaatar sauce as a dip for flatbread, a spread in wraps, or a finishing drizzle over roasted vegetables. Its herbal, tangy flavor also works well with hummus and grilled foods; add it near the end so its aroma stays vivid.
How is zaatar sauce different from zaatar seasoning?
Zaatar sauce is a moist condiment, usually made by mixing zaatar seasoning with oil and sesame. Zaatar seasoning is a dry herb-and-spice blend, often containing thyme or related herbs, sumac, and sesame, with recipes varying by region.
Can you make zaatar sauce at home?
Yes. Stir zaatar seasoning and sesame together, then gradually mix in olive oil until the sauce reaches the consistency you want. Add lemon juice if you like a brighter, tangier flavor, and make only as much as you plan to use soon.
What bread goes best with zaatar sauce?
Pita and other Middle Eastern flatbreads are classic choices for zaatar sauce because they scoop it up easily. It is also good with warm sourdough or toasted bread, especially when served as part of a mezze spread.
Can zaatar sauce be used as a salad dressing?
Yes, zaatar sauce can dress a salad, particularly one with tomatoes, cucumbers, or chickpeas. Thin it with a little lemon juice or water and toss it with the ingredients just before serving so the herbs coat them evenly.
How should you store zaatar sauce?
Store zaatar sauce in a clean, sealed container in the refrigerator and use it within a few days. Always take it out with a clean spoon, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze zaatar sauce?
Yes, zaatar sauce can be frozen in small, sealed portions, although the oil may separate and the texture may change after thawing. Defrost it in the refrigerator and stir thoroughly before serving.
What can you use instead of zaatar sauce?
For a similar herby dip, mix dried thyme, sesame, a little sumac, and olive oil. The flavor will not be identical because zaatar blends vary, but this quick mixture can stand in when you do not have prepared zaatar sauce.
Why does zaatar sauce taste sour?
Zaatar sauce can taste sour because many zaatar blends contain sumac, a tangy spice, and some recipes also include lemon juice. Add olive oil and sesame gradually to soften the sharpness without masking the herbs.
Zaatar sauce Vitamins & Minerals
Vitamins
Vitamin K
12.75µg · 11% DV
Vitamin E
0.63mg · 4% DV
B2
0.03mg · 2% DV
Vitamin A
18µg · 2% DV
Minerals
Manganese
0.17mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
117mg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
39mg · 1% DV
Zaatar sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zaatar sauce
To burn the 63 calories in 1 tablespoon (medium) (15 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 Zaatar sauce?
Zaatar sauce brings the earthy, tangy za’atar herb-and-spice blend together with sesame and olive oil. It belongs to the broader Middle Eastern and eastern Mediterranean food tradition, where za’atar blends vary from place to place.
Its herbal, savoury flavour and slight nuttiness work well spread on flatbread or served as a dip; it can also be spooned over vegetables, eggs or grilled foods. In the Levant, it commonly accompanies bread and simple meals, while elsewhere it makes an easy addition to a mezze spread or sandwich. The sauce is energy-dense because of its oil, with some fibre from the herbs and sesame. Use a small drizzle when you want the flavour without adding too much richness.
How Nutritious Is Zaatar sauce?
Nutrient density
Medium
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 Zaatar sauce 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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Zaatar sauce 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 sauce Fat Profile
SATURATED
0.78g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 29.2:1
Above the ideal 4:1 (29.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.