scored 96/100
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.
0.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
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.
Thymol 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.
Thyme contains flavonoids (luteolin, apigenin) and phenolic acids that scavenge free radicals and inhibit pro-inflammatory cytokine production, potentially slowing age-related cellular damage.
Thyme 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.
Polyphenols in thyme may improve endothelial function and reduce LDL oxidation. Some evidence suggests thymol improves cerebral blood flow and may support memory formation.
High calcium (405mg/100g) and magnesium content contribute to bone mineralization and muscle function, especially important for aging populations.
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.
Fasting-compatible
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.
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.
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.
Thyme scores 96/100 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.
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients thyme contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients thyme contributes 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.