1 serving (medium) of Zahter salad (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 8.2 g of carbs, 2.5 g of protein, 8.3 g of fat and 3.8 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Zahter salad?

Zahter salad is a fresh herb salad associated especially with Hatay and southern Turkey. It combines tender leaves of zahter—a local, thyme-like herb—with chopped tomato and onion, usually dressed with olive oil and often lemon juice or pomegranate molasses. It is distinct from the dried za’atar seasoning blend.

The leaves bring a fragrant, slightly peppery bite, balanced by juicy tomato and sharp onion. In Turkey, it commonly accompanies grilled meats, kebabs and other shared dishes, but also makes a lively side for a simple meal. It is largely vegetables and herbs, with fibre and some richness from the oil. Use a light hand with the dressing if you want a fresher, lighter salad, or serve it with bread and beans for a more substantial plate.

Zahter salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

2.1g

· 4% DV

Fat

6.9g

· 9% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 28% · Protein 9% · Fat 63%

Zahter salad Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

210µg · 23% DV

Vitamin C

18mg · 20% DV

Vitamin E

2.1mg · 14% DV

Minerals

Iron

2mg · 11% DV

Calcium

92mg · 9% DV

Sodium

210mg · 9% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Zahter salad?

Nutrient density

High

74/ 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

50/ 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.

Zahter salad 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 Zahter salad

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Zahter salad 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 Zahter salad 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 Zahter salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Zahter salad Fat Profile

SATURATED

MONOUNSATURATED

4.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 7.9:1

Above the ideal 4:1 (7.9:1).

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Foods Similar to Zahter salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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20 kcal

🥗

Potato Salad

110 kcal

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zahter salad

How do you make Zahter salad?

Zahter salad is made by finely chopping washed, thoroughly dried fresh zahter leaves and mixing them with tomato and onion. Dress it with olive oil, lemon juice or pomegranate molasses, and salt just before serving so the leaves stay fresh.

What is zahter in Zahter salad?

Zahter is an aromatic herb, often related to wild thyme or oregano, used fresh in this salad. The exact plant can vary by region, and fresh zahter leaves are different from the dried za’atar spice blend sold in shops.

Is Zahter salad the same as za’atar seasoning?

No. Zahter salad is a dish made mainly with fresh herb leaves, often with tomato and onion; za’atar seasoning is a dry mixture of herbs, sesame and other ingredients. The names are related, but the salad is not simply the spice blend.

What is the difference between Zahter salad and fattoush?

Zahter salad centers on fresh zahter leaves, commonly combined with tomato and onion. Fattoush is a Levantine bread salad that typically includes toasted or fried pita and sumac; the two can share ingredients but are not the same dish.

What should you serve with Zahter salad?

Zahter salad pairs well with grilled meats, kebabs, flatbread and other mezze. Its sharp, herbal flavor also cuts through richer foods, so it works as a side rather than needing a heavy dressing or elaborate accompaniment.

Can you make Zahter salad with dried za’atar?

Dried za’atar seasoning is not a direct substitute for fresh zahter leaves: it has a different texture and often contains sesame and other seasonings. If fresh zahter is unavailable, use the dry blend sparingly as a flavoring, not as the salad’s main ingredient.

Why does Zahter salad taste bitter?

Zahter salad can taste slightly bitter because fresh zahter has a naturally strong, herbal flavor, and older or tougher leaves may be more pronounced. Balance it with ripe tomato and a little lemon juice or pomegranate molasses rather than adding more salt.

Can you prepare Zahter salad ahead of time?

You can wash and chop the ingredients ahead, but keep them covered and chilled separately from the dressing. Mix Zahter salad shortly before serving; salt and acidic dressing draw moisture from the leaves and make them limp.

Is Zahter salad eaten raw?

Yes, Zahter salad is served raw, so wash the leaves carefully under running water and dry them well before chopping. Use fresh, undamaged leaves; thorough drying also helps keep the dressing from becoming watery.

Is Zahter salad good for weight loss?

Zahter salad can fit into a weight-conscious meal because it is built around herbs and vegetables, but the amount of olive oil and any bread or richer dishes served with it affect the meal’s overall energy. It is not a weight-loss treatment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026