How many calories does a zaatar have? Understanding the nutritional profile of this versatile spice blend

November 8, 2025 •

4 min read

A single tablespoon of a simple zaatar spice blend can contain as few as 15 to 34 calories, but this number changes drastically depending on how it's used. Knowing how many calories does a zaatar have is essential for balancing your intake, especially when the mix is combined with high-fat ingredients like olive oil for dips or flatbreads.

Quick Summary

The caloric content of zaatar differs significantly depending on whether it is the dry spice mix, which is very low-calorie, or a prepared dish incorporating olive oil and other ingredients. The calories primarily come from added oils and sesame seeds, not the dried herbs.

Key Points

Calorie Variation: The calorie count of zaatar depends heavily on its form; the dry spice blend is low-calorie, but adding ingredients like olive oil significantly increases it.
Primary Calorie Source: In the dry blend, the calories primarily come from the toasted sesame seeds, while the herbs like thyme and sumac contribute minimal energy.
Homemade vs. Store-Bought: Homemade zaatar allows for better control over ingredients and calorie count, as some commercial brands may add fillers that increase total carbohydrates.
Health Benefits: Beyond flavor, zaatar is rich in antioxidants and anti-inflammatory compounds, supporting digestion and immune function.
Mindful Use: For calorie-conscious individuals, use zaatar sparingly as a seasoning on vegetables, eggs, or lean protein, rather than generously mixing it with high-fat items like olive oil.

Demystifying Zaatar's Calorie Count

Zaatar is not just a single ingredient but a Middle Eastern spice blend typically featuring dried thyme, oregano, sumac, and toasted sesame seeds. The calorie content of this blend can vary widely based on the ratio of ingredients, with the sesame seeds being the main caloric contributor, along with any additions made during preparation. For example, a pure spice blend has a very low energy density, while the same blend mixed with olive oil for a dip or topped on a flatbread becomes a much more calorie-dense food.

The Low-Calorie Dry Spice Blend

The dry zaatar spice mix is quite low in calories, making it an excellent seasoning for those watching their intake. The main components—herbs like thyme and oregano, along with tangy sumac—are naturally low in fat and carbohydrates. The primary source of calories in the dry mix comes from the toasted sesame seeds, which contain healthy fats and some protein. This low-calorie density is one reason zaatar is a popular and healthy seasoning choice in Mediterranean cuisine. However, the precise number of calories can differ slightly between brands due to variations in ingredient ratios. Some commercial brands may also add bulking agents like wheat flour, which increases the carbohydrate content and alters the overall nutritional value. For the most accurate and minimal calorie count, a high-quality blend with a high proportion of herbs and a clean ingredient list is best.

The High-Calorie Prepared Versions

While the spice blend itself is low-calorie, it's how zaatar is traditionally served that increases its energy content. The most common prepared forms involve combining the spice mix with olive oil, often served with bread or used as a topping. Since olive oil is calorie-dense (approximately 120 calories per tablespoon), mixing even a small amount can dramatically increase the total calorie count of a dish. For instance, a traditional manoushe, a flatbread topped with zaatar and olive oil, can contain several hundred calories depending on the size and amount of toppings. Likewise, a simple dipping plate of zaatar and olive oil can become a surprisingly high-calorie appetizer if one isn't mindful of portion sizes. Other accompaniments, such as cheese or nuts, also contribute to the final calorie count.

Homemade vs. Store-Bought Zaatar Calories

The nutritional profile of zaatar can also differ between homemade and commercially produced versions. Homemade blends give you complete control over the ingredients, allowing you to use more herbs and less sesame seeds, or to omit salt entirely. This can result in a cleaner, lower-calorie, and lower-sodium product. Conversely, store-bought zaatar mixes can be inconsistent. While some premium brands use high-quality ingredients, cheaper alternatives may use fillers like wheat or chickpea flour to reduce cost, increasing the carbohydrate content and potentially altering the taste and texture. It's always best to read the label carefully and choose a reputable brand that prioritizes quality ingredients. Making your own blend ensures you know exactly what you're consuming.

Key ingredients in a homemade zaatar blend include:

Dried thyme or hyssop
Dried oregano
Sumac
Toasted sesame seeds
Salt (optional, can be added to taste)

Comparison Table: Calorie Variations of Zaatar

To illustrate the difference in calorie count, here is a comparison table showing approximate calories for different zaatar preparations based on information from nutritional resources:


Preparation Method	Approx. Serving Size	Approx. Calories	Main Calorie Contributors
Dry Zaatar Spice Blend	1 Tablespoon (4-5g)	15–34	Sesame seeds, trace from herbs
Zaatar & Olive Oil Dip	1 Tbsp zaatar + 1 Tbsp olive oil	~150	Olive oil, sesame seeds
Zaatar Manoushe	1 Small Flatbread (~100g)	~300	Olive oil, bread, sesame seeds
Zaatar on Yogurt (Labneh)	1 Tbsp zaatar on 2 Tbsp labneh	~60	Labneh, sesame seeds, trace from herbs
Zaatar on Avocado Toast	1 Tbsp zaatar + 1/4 avocado on toast	~250	Avocado, toast, sesame seeds

Health Benefits of Zaatar Beyond Calories

Beyond its versatile flavor and moderate calorie count as a dry spice, zaatar offers significant health benefits, making it a valuable part of a balanced diet. Its components contribute to overall wellness in various ways:

Rich in Antioxidants: The thyme, oregano, and sumac in zaatar are potent antioxidants that help fight oxidative stress and support the immune system.
Digestive Aid: The blend, particularly the herbs, has been traditionally used to improve digestion and soothe digestive issues.
Anti-inflammatory: Compounds found in the herbs, such as thymol and carvacrol, possess anti-inflammatory properties that can help reduce inflammation throughout the body.
Nutrient-Dense: Sesame seeds provide heart-healthy fats, protein, and essential minerals like iron, calcium, and magnesium.

How to Incorporate Zaatar Into a Healthy Diet

Integrating this flavorful spice blend into your meals can enhance taste while providing nutritional benefits. Here are a few ideas:

Season roasted vegetables: Toss chopped vegetables like carrots, potatoes, or cauliflower with olive oil and zaatar before roasting for a delicious and healthy side dish.
Sprinkle on salads: Add a pinch to your salad dressing or directly onto a salad with fresh tomatoes and cucumbers for an herbaceous and tangy kick.
Top hummus or dips: Elevate the flavor of hummus, labneh, or other dips by finishing with a sprinkle of zaatar and a drizzle of extra virgin olive oil.
Flavor your proteins: Use it as a dry rub for chicken, fish, or lamb before grilling or baking.
Spice up breakfast: Sprinkle over eggs, avocado toast, or plain yogurt to start your day with a boost of flavor and nutrients.

Conclusion

The answer to how many calories does a zaatar have is not a fixed number, but rather a spectrum that depends on its preparation. The dry spice blend itself is very low-calorie and nutrient-rich, with most calories coming from the healthy fats in sesame seeds. However, the caloric intake increases significantly when mixed with olive oil, served on flatbread, or combined with other ingredients. By being mindful of preparation methods and portion sizes, you can enjoy the robust flavor and numerous health benefits of zaatar as part of a balanced diet.

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Frequently Asked Questions

A tablespoon of a standard, dry zaatar spice blend can contain between 15 and 34 calories, with the variation depending on the ratio of sesame seeds to herbs.

When mixed with olive oil, the calorie count increases substantially. A typical dipping sauce made with one tablespoon of zaatar and one tablespoon of olive oil contains roughly 150 calories.

Yes, a zaatar manoushe, a popular flatbread topped with zaatar and olive oil, can have around 300 calories or more per serving, depending on the size and the amount of oil used.

Some commercial zaatar blends, especially cheaper varieties, may contain fillers like wheat or chickpea flour, which can increase the overall calorie and carbohydrate content. It is recommended to check the ingredient list for fillers.

Yes, as a dry spice blend, zaatar is very healthy. It's rich in antioxidants, has anti-inflammatory properties, and adds flavor without significant calories, supporting a balanced diet.

For a low-calorie approach, sprinkle the dry zaatar blend over roasted vegetables, salads, or eggs. You can also use it as a seasoning for grilled chicken or fish.

Yes, regional variations can have different calorie counts. For example, some Middle Eastern blends include nuts like ground peanuts or almonds, which can increase the calorie content compared to basic herb-based blends.