Calories in Za’atar: Nutritional facts for Za’atar Types

One hundred grams (3.5 oz) of the dry Za’atar spice blend contains 340 calories.

One kilogram (1,000 g) of the dry Za’atar spice blend provides 3,400 calories.

One standard medium serving of the Za’atar spice blend weighing 10 g (1 tbsp) contains 34 calories.

Za’atar provides some health benefits like potent antimicrobial action and enhanced oxygen transport due to its high concentration of thymol and iron. This iconic Middle Eastern seasoning is revered in both culinary and traditional medicinal practices. A list of the health benefits of Za’atar are shown below. Explore Za’atar nutrition to fully utilize its medicinal properties in daily cooking.

• Neutralizes Free Radicals: Sumac and thyme contain dense phenolic compounds that protect cells from oxidative stress. A study by Abu-Lafi et al. (2008), "Antioxidant activity of the spice blend Za'atar," demonstrated that the specific combination of these herbs yields a highly potent free radical scavenging capacity.
• Improves Oxygen Transport: The massive iron content (2 mg per tbsp) prevents anemia and ensures proper oxygen delivery to the muscles and brain.
• Fights Bacterial Infections: Thymol and carvacrol, the essential oils found in thyme and oregano, possess strong antibacterial and antifungal properties.
• Supports Bone Health: The toasted sesame seeds provide a heavy payload of calcium (80 mg per tbsp) necessary for skeletal density.
• Regulates Digestive Health: The immense dietary fiber content (3 g per tbsp) adds bulk to stool and feeds beneficial gut microbiota.
• Reduces Chronic Inflammation: The bioflavonoids in the sumac berries inhibit inflammatory pathways in the body.

Za’atar has been known to cause some unwanted effects like severe sodium spikes and allergic reactions due to its added salt and sesame seed components. A list of the downsides of Za’atar are shown below.

• Elevates Blood Pressure: Commercial blends often contain 229 mg of sodium per tablespoon, which is dangerous for individuals managing hypertension.
• Triggers Sesame Allergies: The blend relies heavily on toasted sesame seeds, causing severe anaphylaxis in individuals with sesame allergies.
• Causes Heartburn: Consuming the spices in extreme quantities irritates the stomach lining, leading to acid reflux or indigestion.

Yes, Za’atar is good for you because it delivers 25% of the DV for iron and 11% of the DV for fiber in a mere 10 g (1 tbsp) serving. Healthy individuals should consume 10 g (1 tbsp) of the dry blend daily to gain the best antioxidant and antimicrobial benefits without overconsuming sodium. A study by Abu-Lafi et al. (2008), "Antioxidant activity of the spice blend Za'atar," confirms that the synergistic blending of sumac and thyme creates a powerful functional food. It is a highly nutritious, low-sugar seasoning that supports robust systemic health.

The calories in Za’atar change strictly based on the ratio of fatty sesame seeds to dry herbal leaves. The standard Lebanese Za’atar contains 340 calories per 100 g (3.5 oz). If the blend is the Jordanian Za’atar variety, the energy increases to 365 calories per 100 g (3.5 oz) because it incorporates a significantly higher volume of fat-dense toasted sesame seeds. The Palestinian Za’atar variety drops to 325 calories per 100 g (3.5 oz) due to a heavy reliance on zero-calorie dried thyme and fewer sesame seeds.

The origin of the Za’atar spice blend traces back to the ancient Levant region of the Middle East, encompassing modern-day Lebanon, Syria, Jordan, and Palestine. The word "Za'atar" historically refers to the wild thyme and oregano herbs that grow abundantly in the rocky Mediterranean hillsides. Since biblical times, locals harvested these wild herbs, dried them in the sun, and mixed them with sumac berries and sesame seeds to preserve their flavor and provide a dense nutritional source. Today, it remains the most iconic and beloved culinary export of Middle Eastern food culture.