Herbs & Spices

Za'atar

94Health
Score

A+

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.

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Why Za'atar scores 94

Nutrient density35

Protein quality10

Fiber content10

Healthy fats9

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese565.2Vitamin K333.3Iron138.9Copper100Calcium69.2

Nutrition

per_100g

330

Calories

12g

Protein

45g

Carbs

14g

Fat

28g

Fiber

Health benefits

Delivers potent phenolic antioxidants

moderate evidence

Carvacrol 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 evidence

High 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 evidence

Sesamin 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: anytime
·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

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