Is Zaatar High in Fat? A Look at the Beloved Middle Eastern Spice

December 1, 2025 •

3 min read

With a tablespoon of pre-made zaatar containing anywhere from 1 to 3 grams of fat, the fat content of this spice blend is primarily determined by its ingredients, most notably the amount of sesame seeds added. The composition of zaatar varies significantly by region and recipe, directly impacting its overall nutritional profile.

Quick Summary

This article examines the nutritional content of zaatar, focusing on its fat levels. It explores how ingredient variations influence its fat content and offers guidance on incorporating it into a balanced diet, including potential health benefits.

Key Points

Fat Varies by Ingredient: The fat content in zaatar depends mainly on the amount of sesame seeds and added olive oil in the blend.
Dry vs. Spread: A dry zaatar spice blend is low in fat, while oil-based spreads are significantly higher in fat and calories.
Sesame Seeds are the Main Source: Healthy fats in zaatar primarily come from sesame seeds, which are a good source of mono- and polyunsaturated fats.
Control Your Fat Intake: For lower-fat options, opt for dry blends or make your own homemade mix to control the amount of sesame seeds and olive oil.
Offers Nutritional Benefits: Beyond fat, zaatar provides antioxidants, anti-inflammatory compounds, and essential minerals like calcium and zinc from its herbs and seeds.
Healthy Usage: Use zaatar as a dry seasoning on vegetables or meat, rather than as a thick, oil-heavy spread, to limit fat intake.
Label Reading is Key: Always check the ingredients and nutritional label of commercial zaatar products, as recipes and fat content vary widely among brands.

Understanding the Composition of Zaatar

Zaatar is not a single herb but a versatile spice blend with a vibrant, earthy flavor. Its base is typically a combination of dried herbs such as wild thyme, oregano, and marjoram. The addition of other ingredients is what causes the nutritional variation. The most significant of these is sesame seeds, which are rich in healthy fats and play a major role in the final fat content of the blend. Other ingredients, like sumac for its tangy, lemony flavor and salt for seasoning, also contribute to the overall profile, though they do not add significant fat.

The Role of Sesame Seeds

Sesame seeds are a cornerstone of many zaatar recipes and are a major contributor to the blend's fat content. These seeds are an excellent source of healthy fats, including monounsaturated and polyunsaturated fats. The higher the proportion of sesame seeds in the mix, the higher the fat content will be. Some varieties, especially those sold as spreads or condiments that have been combined with olive oil, will naturally have a much higher fat content than a dry spice blend.

Olive Oil and Zaatar Spreads

Beyond the dry spice blend, zaatar is also commonly consumed as a paste or spread, often mixed with olive oil. This application, particularly when spread generously on bread, significantly increases the final fat and calorie count of the meal. While olive oil is a source of heart-healthy monounsaturated fats, moderation is key when managing total fat intake. It is important to distinguish between the dry mix and the oil-based spread to accurately assess the nutritional impact.

Zaatar's Nutritional Profile Beyond Fat

While fat is a key concern for some, it's important to recognize that zaatar offers more than just fat. The herb components, like thyme and oregano, are packed with antioxidants and offer anti-inflammatory benefits. Sesame seeds provide essential minerals such as calcium, magnesium, and zinc. Zaatar is also a source of dietary fiber, contributing to digestive health. Its overall nutritional value, in addition to its unique flavor, is why it remains a popular and beneficial addition to many meals.

Healthy Ways to Enjoy Zaatar

For those mindful of their fat intake, enjoying zaatar can be done healthily. Instead of using pre-made spreads, consider making your own dry blend and adding just a drizzle of high-quality olive oil when needed. This gives you complete control over the amount of fat used. Zaatar can also be used as a simple seasoning, sprinkled on salads, roasted vegetables, or grilled meats, where its concentrated flavor goes a long way without adding much fat at all. Another approach is to use it in marinades, which allows the flavor to infuse without relying on excess oil.

Comparison of Zaatar Blends

To illustrate the variance in fat content, here is a comparison of different types of zaatar, based on typical recipes. The nutritional information can vary based on specific brands and preparation methods.


Type of Zaatar	Typical Ingredients	Estimated Fat Content (per 1 tbsp)	Notes
Traditional Dry Blend	Thyme, oregano, sumac, sesame seeds, salt	1–2g	Varies based on the ratio of sesame seeds.
Condiment/Spread	Zaatar blend, olive oil	15–20g	Fat primarily from added olive oil. High calorie density.
Thyme-heavy Blend	Mostly thyme, sumac, little to no sesame seeds	<1g	Lower in fat, emphasizing the herbal flavor.
Homemade Blend	Customizable ratio of herbs, sesame seeds	1–3g	Allows for precise control over fat levels.

Conclusion: A Balanced Perspective on Zaatar and Fat

In conclusion, whether zaatar is considered "high in fat" depends heavily on its specific preparation. The dry spice blend, used in moderation, is not inherently high in fat. Its fat content comes primarily from the healthy fats in sesame seeds. However, zaatar spreads, which often contain substantial amounts of olive oil, can be much higher in fat and calories. The key for health-conscious individuals is to be aware of the ingredients in their zaatar, control their portion sizes, and opt for dry blends or homemade versions to better manage fat intake. This allows for the full enjoyment of its rich flavor and numerous health benefits without unnecessary dietary concerns. For more detailed nutritional information on spices and their components, consult reliable dietary resources like the USDA's FoodData Central.

Frequently Asked Questions

The calorie count of zaatar varies depending on its form. A dry zaatar spice blend is relatively low in calories per serving, but when mixed with olive oil to form a paste or spread, the calorie content can increase significantly.

The main source of fat in most zaatar blends comes from sesame seeds, a key ingredient. If the blend is prepared as a spread with olive oil, the added oil will be the largest source of fat.

Yes, you can include zaatar in a low-fat diet by using a dry spice blend sparingly as a seasoning. Avoid the pre-made spreads that contain added olive oil to keep your fat intake in check.

Homemade zaatar gives you full control over the ingredients and their proportions, allowing you to regulate the amount of sesame seeds and any added oil. This makes it easier to manage the fat content compared to some store-bought varieties that may have varying ratios.

The fat in zaatar, primarily from sesame seeds and olive oil, is generally considered healthy. It consists mainly of beneficial monounsaturated and polyunsaturated fats, not the saturated fats typically associated with poor health outcomes.

To reduce fat, use the dry zaatar blend as a seasoning for grilled chicken, fish, or vegetables instead of mixing it with large amounts of oil. This provides the flavor without the added fat.

Yes, zaatar is rich in antioxidants from herbs like thyme and oregano, which help combat oxidative stress. Sesame seeds also provide important minerals like calcium, magnesium, and zinc.