Za'atar
ScoreA+
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.
Why Za'atar scores 92
% Daily Value per a pinch (2 g)
Nutrition
per_100g
Health benefits
Delivers potent phenolic antioxidants
moderate evidenceCarvacrol and thymol from thyme and oregano scavenge free radicals and inhibit lipid peroxidation, among the highest antioxidant capacities of culinary herbs
Supports bone and vascular health
moderate evidenceHigh vitamin K activates osteocalcin and matrix Gla protein, directing calcium to bone while limiting arterial calcification; the blend also supplies calcium directly
Provides lignans and healthy fats from sesame
limited evidenceSesamin and sesamolin act as antioxidants and may support lipid metabolism
Pairs well 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
Practical tips
- ·Best timing: No circadian dependency; benefits from regular culinary use.
- ·Choose or make a lower-salt blend so the herbs and sumac, not sodium, dominate
- ·Bloom in olive oil to release the fat-soluble aromatics before dressing a dish
- ·Store airtight; the sesame fraction can go rancid, so use within a few months
Related foods
What is Za'atar actually covering?
See which nutrients your diet already delivers and which ones your supplements still need to — food and pills measured on the same scale.
Check my nutrients2 questions · free · no account needed to start
Also on iPhone — get the free app
Evidence-based supplement guides, no spam
We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.