Za'atar: What It Is, Flavor, Cooking Use and Health Facts
Za'atar is a tangy, herby, nutty Middle Eastern blend of thyme or oregano, sumac, sesame and salt; it is rarely studied as a blend, and sesame is a major allergen.
Content last updated . This page has not been medically reviewed.
In the kitchen at a glance
Flavor:EarthySour / tangyCitrusy
Aroma: Herby and earthy like thyme and oregano, with a toasted, nutty note from sesame and a lemony hint.
Used in: baking, grilling and rubs, vegetables, rice and grains
Usual amount in food: No usual amount found; USDA SR Legacy has no entry for za'atar. One test-kitchen recipe makes about 1/3 cup with just 1/4 teaspoon of salt.
What it is
"Za'atar" is a Levantine word with two meanings. It names wild aromatic plants of the oregano family, mainly Origanum syriacum, and it names a spice blend made from dried herbs, toasted sesame seeds, sumac and salt. [1] This page is about the blend. Where Origanum syriacum is hard to find, cooks use thyme, oregano or marjoram instead. [1]Recipes vary by maker, region and family. Lebanese versions often use a lot of sumac, which turns the mix dark red, and some add orange zest. Palestinian versions often include caraway. Some commercial versions add wheat flour as a filler, or spices such as cumin, coriander or fennel. [1]
| Typical ingredient | Role in flavor | Link |
|---|---|---|
| Thyme, oregano or Origanum syriacum | Herby, earthy base [1][2] | Thyme, Oregano |
| Sumac | Tangy, lemony sourness [1][2] | More about Sumac → |
| Toasted sesame seeds | Nutty richness and crunch [1][2] | No page yet |
| Salt | Seasoning [1][2] | More about Salt → |
| Sometimes cumin, coriander, fennel or caraway | Extra warmth and depth, in some versions [1] | Cumin, Coriander seed, Fennel seed, Caraway |
Flavor and aroma
Za'atar tastes herby and earthy, with a lemony tang from sumac and a toasted, nutty note from sesame. [1][2] Sumac is the part that gives the sourness, and cooks suggest lemon zest as a stand-in if it is missing. [2]How it is used in cooking
The most common way is to stir it into olive oil and dip bread in it. It is also baked onto flatbreads called manakish. [1][2]- Dips and cheese: sprinkled on labneh and hummus, or used to coat a cured labneh cheese called shanklish. [1][2]
- Meat, vegetables and grains: sprinkled on grilled meats and vegetables, and on grain dishes. [1][2]
- Salads, breakfast and tea: used in fresh-leaf salads, eaten at breakfast in several countries, and steeped as tea in Oman. [1]
The sources we read do not say when to add it during cooking.
Normal food amounts
USDA SR Legacy has no entry for za'atar, so there is no official grams-per-teaspoon figure for the blend and no nutrient table. We do not invent numbers. [11]| Measure | Amount | Source |
|---|---|---|
| Grams per teaspoon of the blend | Not found | USDA SR Legacy has no entry [11] |
| One test-kitchen recipe | 2 tbsp dried thyme, 1 tbsp dried oregano, 1 1/2 tbsp sumac, 1 tbsp toasted sesame, 1/4 tsp salt; makes about 1/3 cup | America's Test Kitchen [2] |
| Usual amount per dish | Not found | We opened no source that states one |
For single ingredients, USDA lists ground thyme 1.4 g, ground oregano 1.8 g and table salt 6.0 g per teaspoon. [11]
Salt is the main nutrition question. In the recipe above, 1/4 teaspoon of salt is about 1.5 g, which holds about 580 mg of sodium (USDA: 38,800 mg per 100 g). [2][11] WHO advises adults to keep sodium below about 2,000 mg a day, roughly 5 g of salt. [3] Spread over about 16 teaspoons of mix, that is roughly 36 mg per teaspoon (our arithmetic). Store-bought mixes vary, and we found no source with sodium numbers for them.
Buying, storing and preparing
- Forms: ready-made dry mix, or a homemade mix. The wild herb itself is also sold fresh or dried. [1]
- Label check: compare salt level, look for fillers such as wheat flour, and check for sesame. [1][4]
- Storing and shelf life: one test kitchen says its mix keeps in an airtight container at room temperature for up to a year. [2] We opened no source that gives a general rule, so use your nose; a mix that smells flat is past its best.
- Making it at home: grind the dried thyme and oregano until fine, then stir in sumac, toasted sesame and salt. [2]
Health: what research says
Eating a pinch of za'atar in cooking is different from taking concentrated herb products. Blends are rarely studied as blends, and we found no human trial of za'atar. A Europe PMC search found one 2022 review of Origanum syriacum and lab studies, but no human trials. [8] The evidence belongs to the single ingredients.Food amounts vs supplements
| In normal cooking | In supplements and extracts | |
|---|---|---|
| Typical amount | No official amount found | No za'atar supplement found in the sources we read |
| What studies mostly used | No studies of za'atar as eaten were found | Plant extracts and essential oils in lab and animal work on Origanum syriacum [8] |
| What we can say about benefit | Nothing proven for the blend | A review describes antioxidant and antimicrobial activity, but its abstract does not say whether work was in people [8] |
| Main safety limit | Sesame allergy; sodium; allergy to sumac if cashew-allergic [4][6][3] | Not described for the blend |
What the evidence shows
| Use | What the sources found | Strength of evidence | Form and population |
|---|---|---|---|
| The blend as a whole | No human trial found [8] | Insufficient evidence | Food |
| Origanum syriacum (za'atar herb) | A 2022 review reports antioxidant and antimicrobial activity and a long history as a folk remedy; the abstract does not describe human results [8] | Lab or animal only | Extracts and oils |
| Thyme | EMA's herbal committee supports thyme medicines for chesty coughs with colds based on long traditional use; this is for medicines, not a sprinkle on food [7] | Insufficient evidence for food amounts | Herbal medicines, adults and adolescents over 12 [7] |
| Sumac | Trials of sumac powder or supplements are mixed; see the sumac page for detail | Mixed | Powder or supplements, adults |
For supplement forms and interactions, see the guides for Thyme, Oregano and Sumac.
Official statements
- EMA/HMPC (EU): thyme herbal medicines accepted for chesty coughs on traditional use. [7]
- FDA (US), FASTER Act: sesame is a major allergen from 1 January 2023. [4]
- WHO: keep adult sodium below about 2,000 mg (about 5 g salt) a day. [3]
- FDA (US), 2018: spice risk profile update on Salmonella. [10]
Related pages
Health connections for Za'atar
What research links to this spice, and how strong the evidence is. Most studies use concentrated extracts or doses far above what you eat; each card says which.
Thyme medicines for chesty cough (traditional use)
Not enough evidenceEMA's herbal committee supports thyme herbal medicines for chesty coughs with colds on long traditional use, for adults and adolescents over 12.
Supplements: Medicine-level finding; not shown for za'atar or food amounts.
Antioxidant and antimicrobial activity of Origanum syriacum
Lab or animal research onlyA 2022 review describes antioxidant and antimicrobial activity of the wild za'atar herb's compounds; the abstract does not say whether human studies exist.
Supplements: Lab or animal findings; do not apply to food or supplements.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (1)
- Blood Pressure SupportDocumented risk
Za'atar contains salt, and WHO says too much sodium mainly raises blood pressure. The amount in a mix varies, so check the label.
Body systems (1)
- Immune SystemDocumented risk
Sesame is a major food allergen and za'atar usually contains it; sumac may cross-react in people allergic to cashew.
Root causes (1)
- Heavy Metal ExposureDocumented risk
One 2024 survey found lead above the Codex limit in dried thyme and oregano products. It is not specific to za'atar blends.
Conditions & symptoms (2)
- Food AllergyDocumented risk
Sesame, a main ingredient, is a major food allergen; reactions can be severe.
- Essential HypertensionDocumented risk
The salt in a mix adds sodium, which WHO says mainly raises blood pressure; the amount per serving is small and varies by mix.
Documented risks and interactions (6)
- Sesame allergy. Sesame seeds are a main ingredient. Sesame has been a major US food allergen since 1 January 2023, and reactions can be severe.
- Cross-reaction with cashew and pistachio allergy (sumac). Sumac is in the cashew and pistachio plant family. One allergy-expert page says cross-reaction is possible but not guaranteed.
- Salt (sodium) content. Za'atar contains salt, and the amount varies by mix. WHO says too much sodium mainly raises blood pressure.
- Fillers such as wheat flour in commercial blends. Some commercial versions add wheat flour as a filler.
- Heavy metals in some dried thyme and oregano products. A 2024 survey of 96 spice and herb samples found 20% above the Codex lead limit; all thyme and thyme-mix samples were over the lead limit, and oregano had lead exceedances too. Bulk products were worst.
- Salmonella in spices. FDA found Salmonella less common in retail packaged spices than in imported shipments for 9 of 11 spice types studied. Sesame and za'atar were not named on the page we read.
Frequently asked questions
Is za'atar sweet?
No. It is herby, tangy and nutty, and salty. The tang comes from sumac. [1][2]
How much is normal?
We found no source that sets a usual amount, and USDA has no entry for the blend. Many people stir it into olive oil for bread or sprinkle it on dips and grilled food. [1][2]
Is it safe in pregnancy?
The sources we read do not describe a pregnancy warning for za'atar in food. Ask your midwife or doctor if unsure.
Can I eat it with medicines?
The sources we read do not describe interactions for the blend. Ask a pharmacist about the single ingredients if you take medicines.
Does it contain sesame?
Usually, yes. Toasted sesame seeds are a main ingredient, and sesame is a major allergen. Check the label. [1][4]
Is it high in salt?
It depends on the mix. One test-kitchen recipe uses only 1/4 teaspoon of salt for about 1/3 cup of blend, but store-bought mixes vary. [2][3]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety note at a glance
Safety in more detail
- Medicines: the sources we read do not describe drug interactions for za'atar. See the pages of the spices in it.
- Pregnancy: the sources we read do not describe a warning for za'atar in food. The EMA thyme page does not address pregnancy. [7]
- Breastfeeding: the sources we read do not describe this for za'atar.
- Children: EMA says most thyme medicines are for adults and adolescents over 12; it does not cover food. [7]
- Allergy: sesame became the ninth major US food allergen on 1 January 2023; packaged foods and supplements must declare it. [4] Anaphylaxis UK says reactions can be severe and heating does not remove the allergenic proteins; it does not name za'atar, so check ingredients or ask the seller. [5] Sumac is in the same plant family as cashew; one allergy-expert page says cross-reaction is possible but not guaranteed. [6] Thyme medicines should not be used by people allergic to thyme or other mint-family plants. [7] Some commercial blends add wheat flour. [1]
- Liver and kidney: the sources we read do not describe this.
- Surgery: the sources we read do not describe a warning.
- Quality and contamination: a 2024 survey of 96 spice and herb samples found 20% above the Codex lead limit. All thyme and thyme-mix samples exceeded it, oregano had lead problems too, and bulk products were worst. [9] That is one survey. FDA's 2018 update found Salmonella less common in retail packaged spices than in imported shipments for 9 of 11 spice types it studied. [10]
- Amounts that cause trouble: salt is the main concern for people who watch sodium, because high sodium mainly raises blood pressure. [3] Za'atar is used in small amounts, but check the label.
References
- Wikipedia — Za'atar. https://en.wikipedia.org/wiki/Za%27atar (accessed 2026-10-24)
- America's Test Kitchen — Za'atar (recipe, amounts and storage). https://www.americastestkitchen.com/recipes/9962-zaatar (accessed 2026-10-24)
- WHO — Salt reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/salt-reduction (accessed 2026-10-24)
- FDA (US) — The FASTER Act: sesame is the ninth major food allergen. https://www.fda.gov/food/food-allergies/faster-act-sesame-ninth-major-food-allergen (accessed 2026-10-24)
- Anaphylaxis UK — What is sesame allergy? https://anaphylaxis.org.uk/?p=11907 (accessed 2026-10-24)
- AAAAI — Ask the expert: cashew and pistachio. https://www.aaaai.org/ask-the-expert/cashew-pistachio (accessed 2026-10-24)
- EMA (EU) — Thymi herba, herbal medicinal product page. https://www.ema.europa.eu/en/medicines/herbal/thymi-herba (accessed 2026-10-24)
- Origanum syriacum phytochemistry and pharmacological properties: a comprehensive review. Molecules 2022; abstract read via Europe PMC. https://pubmed.ncbi.nlm.nih.gov/35807517/ (accessed 2026-10-24)
- Moussa L et al. — Impact of source, packaging and presence of food safety management system on heavy metals levels in spices and herbs. PLOS ONE 2024. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0307884 (accessed 2026-10-24)
- FDA (US) — FDA updates spice risk profile, adds information about lower Salmonella prevalence in retail products, 2018. http://www.fda.gov/food/hfp-constituent-updates/fda-updates-spice-risk-profile-adds-information-about-lower-salmonella-prevalence-retail-products (accessed 2026-10-24)
- USDA FoodData Central, SR Legacy (April 2018) — Spices, thyme, dried (170938); Spices, oregano, dried (171328); Salt, table (173468), from the site's USDA data file.