97
Herbs & Spices
Thyme
97/ 100
Thyme is a Mediterranean herb rich in volatile oils, antioxidants, and minerals that support immune function and respiratory health. Despite its low calorie density, it delivers substantial amounts of iron, calcium, and vitamin C per gram.
Nutrition · per ~2 g serving · ≈ a pinch
🔥 Calories
2/ 2000 kcal day
🥩Protein0.1 g<1% DV
🍞Carbs0.5 g<1% DV
🥑Fat0.0 g<1% DV
🌿Fiber0.3 g1% DV
≈ 0g net carbs · carbs − fiber
Vitamins
- Vitamin C3.2 mg4% DV
- Riboflavin0.01 mg<1% DV
- Vitamin B60.01 mg<1% DV
- Niacin0.04 mg<1% DV
- Folate0.90 mcg<1% DV
- Vitamin A4.8 iu<1% DV
- Thiamin0.00 mg<1% DV
Minerals
- Iron0.35 mg2% DV
- Manganese0.03 mg1% DV
- Copper0.01 mg1% DV
- Magnesium3.2 mg<1% DV
- Calcium8.1 mg<1% DV
- Zinc0.04 mg<1% DV
- Potassium12.2 mg<1% DV
- Phosphorus2.1 mg<1% DV
- Sodium0.18 mg<1% DV
Other
- Polyunsaturated Fat0.01 g
- Saturated Fat0.01 g
- Monounsaturated Fat0.00 g
BioactivesEstimated
- Polyphenols~3.0 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 173470
Score · 97/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality10.2 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C178% DV
- Iron97% DV
- Manganese75% DV
- Copper62% DV
- Magnesium38% DV
Overview
Thyme (Thymus vulgaris) originated in the Mediterranean region and has been used in traditional medicine for over 2,000 years. As a culinary herb, it provides concentrated micronutrients—100g delivers 17.45mg of iron, 405mg of calcium, and 160mg of vitamin C, though typical consumption is 1-2 teaspoons (3-6g) per use. The herb's primary bioactive compounds are thymol and carvacrol, monoterpenes found in its essential oil that exhibit antimicrobial and antioxidant properties. Thyme's high fiber content (14g per 100g) supports gut health, while its mineral density—particularly iron and magnesium—aids energy metabolism and cardiovascular function. For longevity, thyme's antioxidant profile may help reduce oxidative stress and inflammation, both linked to aging and chronic disease. The herb's low sodium content and potassium-to-sodium ratio make it an excellent salt alternative, supporting blood pressure management. Regular consumption as part of Mediterranean-style cooking patterns associates with reduced cardiovascular disease risk and improved cognitive aging.
Health Benefits (5)
- Enhanced respiratory and immune functionmoderateThymol and carvacrol in thyme's essential oil exhibit antimicrobial and mucolytic properties, helping clear airways and modulate immune response. Vitamin C content supports neutrophil function and antibody production.
- Reduced inflammation and oxidative stressmoderateThyme contains flavonoids (luteolin, apigenin) and phenolic acids that scavenge free radicals and inhibit pro-inflammatory cytokine production, potentially slowing age-related cellular damage.
- Improved iron status and oxygen transportstrongThyme provides 17.45mg iron per 100g (though typical doses are smaller); pairing with vitamin C sources enhances non-heme iron absorption, supporting hemoglobin synthesis and mitochondrial function.
- Cardiovascular and cognitive supportemergingPolyphenols in thyme may improve endothelial function and reduce LDL oxidation. Some evidence suggests thymol improves cerebral blood flow and may support memory formation.
- Bone health supportmoderateHigh calcium (405mg/100g) and magnesium content contribute to bone mineralization and muscle function, especially important for aging populations.
Food Pairings
- ·Pair with citrus (lemon, lime) because vitamin C enhances iron absorption from thyme and potentiates antioxidant activity of phenolic compounds
- ·Combine with olive oil in dressings because fat-soluble compounds like thymol and flavonoids require lipid for optimal absorption and bioavailability
- ·Use with tomatoes and garlic in Mediterranean dishes because lycopene, allicin, and thymol work synergistically to reduce inflammatory markers
- ·Add to bone broths because thyme's minerals complement collagen-derived amino acids for joint and gut barrier support
Practical Tips
- ·Use fresh thyme within 1-2 weeks of purchase, or dry branches whole and store in airtight containers away from light for 6-12 months of potency
- ·Strip leaves from woody stems before cooking; add fresh thyme near end of cooking to preserve volatile oils, or early for slow-cooked dishes where oil infusion is desired
- ·Steep 1 teaspoon dried thyme in hot water for 5-10 minutes to make a functional tea; consume 2-3 cups daily for respiratory support during cold/flu season
- ·Grow thyme in a sunny, well-drained spot at home; it's one of the hardiest culinary herbs and provides consistent supply while ensuring pesticide-free product
- ·Replace salt with thyme in seasoning blends to reduce sodium while increasing mineral density—1 teaspoon thyme (~1g) provides negligible sodium but meaningful potassium and calcium
Optimal Timing
🕒
anytime
Fasting-compatible
Thyme can be consumed throughout the day as a culinary herb. For specific benefits: consume with meals to enhance iron absorption; use in afternoon/evening broths for their calming properties; incorporate into dinner preparations for overnight antioxidant activity during sleep-based cellular repair.
Thyme tea can be consumed during fasting windows as it adds minimal calories (3-6 per cup) while providing bioactive compounds. Not recommended in therapeutic doses for pregnant women or those on blood-thinning medications without medical guidance.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow thyme stacks up
Compared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower thyme is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#7 of 77
101kcalvs299kcal avg
-66% below category average
Protein#62 of 77
5.6gvs11.3g avg
-51% below category average
Fiber#57 of 77
14gvs23.8g avg
-41% below category average
Vitamin C#2 of 71
160mgvs30mg avg
+434% above category average
Iron#31 of 77
17.5mgvs20.2mg avg
-13% below category average
Manganese#57 of 72
1.7mgvs7.6mg avg
-77% below category average
Copper#43 of 69
0.6mgvs0.8mg avg
-28% below category average
Common questions
What people ask about thyme
What is thyme?
Thyme is classified as a herbs & spices. Thyme is a Mediterranean herb rich in volatile oils, antioxidants, and minerals that support immune function and respiratory health.
Is thyme healthy?
Thyme scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is thyme high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is thyme high in fiber?
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Is thyme keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.2 g of net carbs (0.5 g total minus 0.3 g fiber).
When is the best time to eat thyme?
Best any time of day. Thyme can be consumed throughout the day as a culinary herb. For specific benefits: consume with meals to enhance iron absorption; use in afternoon/evening broths for their calming properties; incorporate into dinner preparations for overnight antioxidant activity during sleep-based cellular repair.
How much thyme should I eat?
A typical serving is around 2 g (~2 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating thyme alongside several other herbs & spices sources.
What pairs well with thyme?
Thyme pairs nicely with: Pair with citrus (lemon, lime) because vitamin C enhances iron absorption from thyme and potentiates antioxidant activity of phenolic compounds; Combine with olive oil in dressings because fat-soluble compounds like thymol and flavonoids require lipid for optimal absorption and bioavailability; Use with tomatoes and garlic in Mediterranean dishes because lycopene, allicin, and thymol work synergistically to reduce inflammatory markers; Add to bone broths because thyme's minerals complement collagen-derived amino acids for joint and gut barrier support.
Related supplements
Supplements that mirror Thyme's nutrient profile
Encyclopedia entries that supply the same signature nutrients thyme contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Thyme
These are the nutrients thymecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.