scored 92/100
Also known as zatar, zahtar, middle eastern herb blend
Za'atar is a Middle Eastern blend of dried thyme and oregano, toasted sesame, ground sumac, and salt, rich in calcium, iron, and vitamin K and dense in carvacrol, thymol, and sesame lignans.
0.3 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 92.
Less a 2.0 anti-nutrient penalty (high sodium).
Za'atar is both a single Levantine herb and the iconic blend named for it, a fragrant mix of dried thyme and oregano, toasted sesame seeds, tart ground sumac, and salt. Scattered over olive-oil-brushed flatbread, swirled into labneh, or dusted over roasted vegetables, it is a defining flavor of Eastern Mediterranean cooking. Its herb base makes it unusually rich in antioxidant volatiles, while the sesame fraction adds nutty fat, calcium, phosphorus, and lignans. Per 100 g it provides roughly 900 mg calcium, 25 mg iron, 13 mg manganese, and a high vitamin K content (~400 mcg) from the dried herbs, with the toasted sesame contributing meaningful fat. Its headline bioactives are carvacrol and thymol, the phenolic monoterpenes that give thyme and oregano their potency, plus sumac's anthocyanins and organic acids and sesame lignans such as sesamin. Sodium is variable and can be high depending on the salt level of the specific blend; the values here reflect a moderately salted version, so a lower-salt or homemade za'atar lets the herbs and sumac carry the flavor.
Carvacrol and thymol from thyme and oregano scavenge free radicals and inhibit lipid peroxidation, among the highest antioxidant capacities of culinary herbs
High vitamin K activates osteocalcin and matrix Gla protein, directing calcium to bone while limiting arterial calcification; the blend also supplies calcium directly
Sesamin and sesamolin act as antioxidants and may support lipid metabolism
No circadian dependency; benefits from regular culinary use.
Fasting-compatible
Low calories at culinary doses; sodium varies by blend.
Per 100 g of the default form. Bars show how much higher or lower za'atar is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
Za'atar is classified as a herbs & spices. Za'atar is a Middle Eastern blend of dried thyme and oregano, toasted sesame, ground sumac, and salt, rich in calcium, iron, and vitamin K and dense in carvacrol, thymol, and sesame lignans.
Za'atar scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin K, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
In a 2 g serving, za'atar is highest in Manganese (~11% DV).
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.3 g of net carbs (0.9 g total minus 0.6 g fiber).
Best any time of day. No circadian dependency; benefits from regular culinary use.
A typical serving is around 2 g (~7 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 za'atar alongside several other herbs & spices sources.
Za'atar pairs nicely with: Pair with olive oil because za'atar's carvacrol, thymol, and sesame lignans are fat-soluble; Combine with labneh or yogurt where the tart sumac balances the creamy fat; Sprinkle over roasted vegetables, eggs, and flatbread to add antioxidant herbs to everyday meals.
High sodium.
Encyclopedia entries that supply the same signature nutrients za'atar contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients za'atarcontributes 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.