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Zaatar seasoning Calories
Aromatic herb, sumac, and sesame blend providing fiber, calcium, and iron.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (small) of Zaatar seasoning (3 g) has 11 calories. That works out to 371 calories per 100 g. It contains 1.5 g of carbs, 0.4 g of protein, 0.4 g of fat and 0.8 g of fiber. Its 15.6 µg of Vitamin K covers 13% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Zaatar seasoning Nutrition Facts
Selected: 1 teaspoon (small) · 3 g
11
KCAL / 3G
Carbs
1.5g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.4g
· 1% 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 54% · Protein 14% · Fat 32%
Zaatar seasoning nutrition facts table · 1 teaspoon (small) (3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.4 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 1 Small Teaspoon of Zaatar seasoning?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (small) | 3 g | 11 kcal |
| ½ teaspoon (extra small) | 1.5 g | 6 kcal |
| 2 teaspoon (medium) | 6 g | 22 kcal |
| 1 tablespoon (medium) | 9 g | 33 kcal |
| 2 tablespoon (large) | 18 g | 67 kcal |
| 0.25 cup (large) | 30 g | 111 kcal |
| 1 pack (small) | 50 g | 186 kcal |
| 100 g | 100 g | 371 kcal |
Calculated from 371 calories per 100 g.
Frequently Asked Questions About Zaatar seasoning
What is Zaatar seasoning?
Zaatar seasoning is a Middle Eastern herb-and-spice blend, usually made with dried thyme or related herbs, sumac and sesame seeds. Recipes vary by region and producer, so the exact herb mix and proportions are not fixed.
How do you use Zaatar seasoning?
Sprinkle Zaatar seasoning over flatbread, eggs, vegetables, salads or yogurt, or mix it with olive oil as a dip or bread topping. Add it near the end of cooking when you want its herbal aroma to stay noticeable.
What does Zaatar seasoning taste like?
Zaatar seasoning tastes herbal, tangy and lightly nutty. Sumac contributes a bright sour note, sesame adds a toasted flavor, and the dried herbs bring a savory, earthy aroma.
What is in Zaatar seasoning?
Zaatar seasoning usually contains dried thyme or similar herbs, sumac and sesame seeds. Some blends also include salt or other herbs, so ingredients differ among regions and brands.
What can I use instead of Zaatar seasoning?
For a close substitute, mix dried thyme, sumac and sesame seeds. The blend will capture zaatar’s herbal, tangy and nutty notes; thyme alone lacks the characteristic sourness from sumac and the sesame flavor.
How do you make Zaatar seasoning at home?
Combine dried thyme or oregano with sumac and sesame seeds to make Zaatar seasoning at home. Briefly toasting the sesame brings out its aroma; add salt only if you want the blend salted.
How do you eat Zaatar seasoning with bread?
Mix Zaatar seasoning with olive oil and spread it over flatbread before baking, or serve the mixture as a dip for bread. It is also commonly sprinkled over baked flatbread after cooking.
Is Zaatar seasoning the same as za’atar herb?
Not necessarily. Zaatar seasoning usually means the mixed blend of herbs, sumac and sesame, while za’atar can also refer to wild thyme or related herbs used in Middle Eastern cooking.
What is the difference between Zaatar seasoning and sumac?
Zaatar seasoning is a blend, while sumac is one tart-tasting spice that may be an ingredient in it. Sumac alone does not provide the dried-herb and sesame flavors typical of zaatar.
How should you store Zaatar seasoning?
Store Zaatar seasoning in a tightly sealed container in a cool, dry place away from direct light. Keeping it away from stove heat and steam helps preserve its herbal aroma and toasted sesame flavor.
Zaatar seasoning Vitamins & Minerals
Vitamins
Vitamin K
15.6µg · 13% DV
B2
0.01mg · 1% DV
B3
0.13mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
186mg · 8% DV
Manganese
0.12mg · 5% DV
Calcium
44mg · 4% DV
Iron
0.55mg · 3% DV
Potassium ⭐
38mg · 1% DV
Zaatar seasoning Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zaatar seasoning
To burn the 11 calories in 1 teaspoon (small) (3 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 seasoning?
Zaatar seasoning is a Levantine blend, commonly made with thyme or other aromatic herbs, sumac and sesame. Recipes vary across the region and from one maker to another. Its flavor is herbal and tangy, with a toasty note; mixing it with olive oil brings out its aroma.
In the Levant, it is often eaten with bread and olive oil, and used to top flatbreads, salads and dips. Elsewhere, try it over roasted vegetables, eggs or yogurt, or stir a little into olive oil for dipping. The blend is notably high in fibre, so a small sprinkle can add plenty of flavor without needing much. For a lighter pairing, use it with vegetables or yogurt rather than oil-rich bread.
How Nutritious Is Zaatar seasoning?
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 Zaatar seasoning 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 Zaatar seasoning Contain Allergens?
Contains these allergens:
Which Diets Is Zaatar seasoning 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 seasoning Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.