Is zaatar a healthy spice?

December 5, 2025 •

3 min read

With a history stretching back to ancient times, zaatar has been revered not only for its distinct flavour but also for its medicinal qualities, and modern research confirms this ancient spice is packed with antioxidants. This versatile Middle Eastern blend is more than just a culinary delight; it offers a range of potential health benefits derived from its potent ingredients.

Quick Summary

Zaatar is a flavourful spice blend of herbs like thyme and oregano, sumac, and sesame seeds. It offers numerous health benefits including antioxidant, anti-inflammatory, and antimicrobial properties, contributing to improved digestion and immunity.

Key Points

Antioxidant Powerhouse: Zaatar contains high levels of antioxidants from ingredients like thyme, oregano, and sumac, which help fight cellular damage and reduce oxidative stress.
Anti-inflammatory Properties: The presence of potent compounds such as carvacrol and thymol in the herbs may offer significant anti-inflammatory benefits.
Supports Digestive Health: Traditionally used to aid digestion, some components in zaatar may soothe digestive issues and promote a healthy gut environment.
Source of Essential Minerals: The sesame seeds in the blend provide a good source of essential minerals, including calcium, iron, and magnesium, crucial for overall health.
Enhances Immunity: The antimicrobial and antiseptic qualities derived from the herbs in zaatar contribute to boosting the immune system's function.
Mindful of Sodium: Commercial blends can be high in sodium, so checking nutrition labels or preparing a homemade version is recommended for those managing sodium intake.
Supports Cognitive Function: Traditional and some preliminary research suggest that zaatar can improve memory and mood, linked to its rich mineral and polyphenol content.

Zaatar, a cherished staple in Middle Eastern cuisine, is much more than a simple seasoning. It is a traditional blend that combines dried herbs like thyme or oregano with sumac and toasted sesame seeds. The precise combination varies by region and family, but the core ingredients consistently deliver a potent mix of flavour and potential health-promoting properties. Often enjoyed with olive oil and fresh bread, this savoury and tangy spice blend is gaining international recognition for its unique taste and nutritional profile.

The Health Benefits of Zaatar's Core Components

The health properties of zaatar are derived directly from its natural ingredients. The synergistic effect of these components, while not fully studied in the blended form, is believed to offer significant benefits.

Thyme and Oregano

These aromatic herbs are the foundation of most zaatar blends. They are rich in powerful compounds like carvacrol and thymol, which possess strong antioxidant and antimicrobial properties. In traditional medicine, thyme is often used to soothe coughs and respiratory issues, and studies have shown its essential oils can help control coughing fits.

Sumac

Derived from the ground fruit of the Rhus coriaria plant, sumac gives zaatar its characteristic tangy, lemon-like flavour and vibrant colour. Sumac is packed with antioxidants, including flavonoids and gallic acid, which protect the body from free radicals. Research has also suggested that sumac may play a role in regulating blood sugar levels.

Sesame Seeds

Toasted sesame seeds add a nutty flavour and crunch to the blend, while providing a wealth of nutritional value. They are an excellent source of healthy fats, protein, and dietary fibre. Furthermore, sesame seeds contribute essential minerals like calcium, magnesium, and iron to the mix.

Zaatar and Overall Wellness

Through the combination of its individual ingredients, regularly incorporating zaatar into your diet may contribute to several aspects of overall wellness:

Immune System Support: The antimicrobial and antiseptic qualities of thyme and oregano can help bolster the immune system.
Improved Digestion: Traditionally used to aid digestion, zaatar's components may help soothe digestive issues and support gut health.
Enhanced Cognitive Function: Some studies and traditional beliefs suggest that zaatar can improve memory and cognitive function, potentially due to the circulation-boosting and neuro-regulatory effects of certain compounds.
Mood Enhancement: The presence of phenols in thyme and oregano has been linked to potential mood-boosting effects.
Anti-inflammatory Effects: Zaatar's potent antioxidants and polyphenols may help soothe inflammation, both internally and when applied topically as a paste.

Nutritional Comparison: Zaatar vs. Other Spices


Nutrient (per 1 Tbsp)	Zaatar (Approx. Avg.)	Cinnamon	Turmeric	Black Pepper
Calories	15-28 kcal	19 kcal	24 kcal	16 kcal
Fat	0.9-2g	0.1g	0.7g	0.2g
Carbohydrates	1.7-3g	6.2g	4.3g	4.2g
Dietary Fibre	1-2g	4.1g	1.4g	1.7g
Protein	0.6-1g	0.3g	0.5g	0.7g
Iron	1.5-2mg	0.6mg	1.4mg	0.7mg
Calcium	33-91mg	78mg	7mg	18mg
Sodium	176-227mg	1mg	2mg	1mg

*Note: Nutritional content for zaatar varies greatly depending on the brand and blend composition, especially regarding salt content. Always check the label for precise information.

Considerations and Conclusion

While zaatar is a healthy addition to a balanced diet, it's important to consider a few factors. First, the sodium content in commercially prepared blends can be surprisingly high, so it's advisable to check nutrition labels or opt for a homemade version to control the salt. Second, sesame seeds are a common allergen, so those with allergies should exercise caution. Finally, while the benefits are well-documented for its individual components, particularly in animal and in-vitro studies, more comprehensive human research on the whole spice blend is still needed.

In conclusion, is zaatar a healthy spice? Yes, absolutely. Its rich profile of antioxidants, vitamins, and minerals from natural ingredients like thyme, sumac, and sesame seeds makes it a genuinely nutritious addition to your cooking. By enjoying zaatar in moderation and, if possible, making your own blend to limit sodium, you can reap its flavourful and health-boosting rewards. For further details on the individual components and their potential health effects, explore peer-reviewed studies like the one found on ScienceDirect.

Frequently Asked Questions

Zaatar's main health benefit comes from its powerful antioxidant properties, thanks to ingredients like thyme, oregano, and sumac, which help fight free radicals and support overall cellular health.

Zaatar itself may not directly lower blood pressure, but some of its components, like sumac, have been associated with potential cardiovascular benefits. A homemade blend with low sodium can be a heart-healthy salt substitute.

Yes, zaatar is traditionally used as a digestive aid. Its herbs, like thyme and oregano, may help soothe digestive issues and support a healthy gut microbiome.

Zaatar is generally safe in moderate amounts. However, excessive consumption, especially of commercial blends high in sodium, could be a concern for those with blood pressure issues. Enjoy it as part of a balanced diet.

Yes, zaatar's blend of herbs, including thyme and oregano, contains compounds with antimicrobial, antiseptic, and antifungal properties that can help strengthen the immune system.

A standard zaatar blend typically includes dried herbs (usually thyme or oregano), ground sumac, and toasted sesame seeds, with salt often added in commercial versions.

Zaatar is incredibly versatile. It can be sprinkled on dips like hummus, mixed with olive oil for a bread spread (manakish), used to season roasted vegetables or meats, or sprinkled on eggs and salads.