Is Zaatar High in Carbs? A Complete Guide to Its Nutritional Content

December 7, 2025 •

4 min read

One tablespoon of traditional Lebanese zaatar spice typically contains a low amount of carbohydrates, with just about 1 gram of net carbs. The overall carb content, however, can vary based on the specific blend and how it is used, which is a key consideration for anyone watching their intake.

Quick Summary

This guide breaks down the carbohydrate content of zaatar, explaining the difference between total and net carbs and exploring how various preparations affect its nutritional profile. It also offers advice on incorporating this flavorful spice into low-carb meals.

Key Points

Low Net Carbs: A single tablespoon of pure zaatar spice typically contains only about 1 gram of net carbs, making it suitable for low-carb diets.
Ingredient Variability: The overall carbohydrate content can be higher in commercial blends that contain added fillers like wheat flour, so always check the label.
Usage Affects Carb Count: While the spice blend itself is low-carb, pairing it with high-carb foods like bread or certain condiments will increase the total carbohydrate count.
Rich in Health Benefits: Zaatar contains antioxidants, fiber, and anti-inflammatory compounds from its ingredients like thyme, sumac, and sesame seeds, which benefit overall health.
Flavorful Low-Carb Addition: You can easily incorporate zaatar into low-carb cooking by sprinkling it on meats, vegetables, or mixing it with olive oil for a simple, tasty dressing.

Understanding Zaatar's Core Ingredients and Carbs

To determine if zaatar is high in carbs, one must first look at its basic components. Traditional zaatar is a blend of dried herbs and spices, typically including dried thyme, sumac, and toasted sesame seeds. High-quality zaatar often has very few added ingredients that would substantially increase its carbohydrate content. However, some commercially prepared versions may include additional ingredients, such as wheat flour or other fillers, which can raise the carb count. It is always important to check the nutritional label of any pre-packaged blend.

The Role of Sesame Seeds and Sumac

Both sesame seeds and sumac contribute to the nutritional makeup of zaatar. Sesame seeds, while known for their healthy fats, also contain fiber and a small amount of carbohydrates. Sumac, derived from the dried and ground berries of the sumac bush, adds a tart, lemony flavor and contains fiber that can reduce the net carb count. The key to maintaining a low-carb profile with zaatar is ensuring these components are used in moderation and without added sugars or fillers.

Comparing Different Zaatar Varieties

The carbohydrate content can differ significantly depending on the variety and preparation of zaatar. For instance, a pure spice blend will have different values than a ready-made zaatar bread (manakeesh) or a condiment that includes oil and other ingredients. When assessing if is zaatar high in carbs, consider the context of its use.

Traditional Spice Mix: This is the lowest-carb option, as it is composed almost entirely of herbs and spices. It is the best choice for those following strict low-carb or ketogenic diets.
Zaatar Paste/Spread: Some products are sold as a paste or spread, often mixed with olive oil. While olive oil is carb-free, the product might contain fillers or preservatives. It is essential to read the label carefully.
Prepared Dishes: When added to bread or pastries, the total carbohydrate count will, of course, be much higher due to the presence of flour. The overall carb count of dishes like manakeesh is dependent on the base, not the spice blend itself.

Zaatar vs. Other Spices: A Carbohydrate Comparison

To put zaatar's carb content into perspective, a comparison with other common spices and blends can be helpful. This table highlights how zaatar typically stacks up, making it easier to see why it's considered a low-carb option.


Spice/Blend	Serving Size	Total Carbs	Net Carbs	Notes
Zaatar (traditional blend)	1 tbsp	3g	~1g	High in fiber, low in net carbs.
Mid East Zaatar	2 tbsp	7g	3g	Varies by manufacturer, check label.
Garlic Powder	1 tsp	2g	~1.7g	A common seasoning, also low-carb.
Curry Powder	1 tbsp	3.5g	2.5g	May contain fillers like flour.
Smoked Paprika	1 tbsp	4g	~2.5g	Higher carb count, but often used in smaller quantities.
Cinnamon	1 tbsp	6g	2g	Used infrequently in large amounts, but has higher carb total.

Incorporating Zaatar into a Low-Carb Diet

Given its typically low net carb count, zaatar is an excellent way to add flavor to a ketogenic or low-carb diet. Its versatility allows it to be used in numerous ways without significantly impacting your daily macros. Here are a few low-carb friendly ideas:

As a Seasoning: Sprinkle zaatar directly onto salads, grilled vegetables, chicken, or fish before cooking. It adds a zesty, herbal note that enhances the flavor without adding carbs.
With Olive Oil: For a simple dip, mix zaatar with a high-quality extra-virgin olive oil. Use this mixture to drizzle over roasted vegetables, or as a dressing for a side salad. You can also dip keto-friendly bread or crackers into it.
In Marinades and Rubs: Combine zaatar with other low-carb spices, lemon juice, and olive oil to create a vibrant marinade for meats. The robust flavors will penetrate the food beautifully.
Sprinkled on Eggs: A simple dash of zaatar can transform scrambled eggs or omelets, giving them an exciting, savory twist.
Homemade Keto Crackers: For a snack, you can create your own low-carb crackers using almond or coconut flour and sprinkle them with zaatar before baking.

The Health Benefits of Zaatar

Beyond its flavor and low-carb profile, zaatar offers several potential health benefits. The inclusion of ingredients like sumac and thyme provides a rich source of antioxidants and other beneficial compounds.

Rich in Antioxidants: The herbs in zaatar, particularly thyme and sumac, are packed with antioxidants that help fight inflammation and protect the body from free radical damage.
Supports Digestive Health: Zaatar's high fiber content aids in promoting healthy digestion and can help prevent issues like constipation. Some traditional uses also suggest it can soothe the digestive tract.
Immune-Boosting Properties: Thanks to its antioxidant and vitamin content, zaatar can help support the immune system and enhance the body's ability to fight off infections.
Anti-Inflammatory Effects: The essential oils found in zaatar have demonstrated anti-inflammatory properties, which can help manage chronic inflammatory conditions.

Conclusion: Making Informed Choices About Zaatar

When considering if is zaatar high in carbs, the answer largely depends on the specific blend and how you intend to use it. A pure zaatar spice mix is exceptionally low in carbohydrates and is a fantastic addition to any low-carb or ketogenic diet. However, if you opt for a pre-made product or use it in high-carb dishes like traditional manakeesh, the carb count will increase. Always check the ingredients list to be sure. By being mindful of your zaatar source, you can enjoy its unique flavor and numerous health benefits without derailing your dietary goals. Its versatility makes it a pantry staple for anyone looking to add a boost of flavor to their healthy meals.

Frequently Asked Questions

Yes, traditional, pure zaatar spice blends are keto-friendly due to their very low net carbohydrate count, often just 1 gram per tablespoon. You should avoid pre-made zaatar bread or other items that combine the spice with high-carb bases.

A standard serving of 1 tablespoon of pure zaatar spice typically contains around 3 grams of total carbohydrates and 1 gram of net carbs, as it is also a good source of dietary fiber.

No, not all zaatar has the same low carb count. The nutritional profile can vary depending on the ingredients. Some commercial blends might contain added starches or fillers that increase the carb content, so it is important to read the nutritional facts.

To check for added carbs, always read the ingredients list on the packaging. Look for any mention of fillers, starches, or flours, which are not part of a traditional zaatar blend.

You can use zaatar in many low-carb recipes by sprinkling it on roasted or grilled vegetables, meats, or fish. It also makes a fantastic seasoning for eggs or a topping for low-carb bread and crackers.

Total carbs include all carbohydrates, while net carbs are total carbs minus fiber. Because zaatar is rich in fiber from its herbs and sesame seeds, its net carb count is significantly lower than its total carb count.

Yes, zaatar can be a healthy addition to a diabetic diet. It has a low glycemic impact and contains ingredients with anti-inflammatory and antioxidant properties. However, those with diabetes should focus on pure spice blends and avoid zaatar products made with added sugars.