Za’atar

Name: Za’atar
Cook time: 5 min
Total time: 5 min
Yield: 1 dish
Cuisine: Lebanese
Ingredients: Sesame; Sumac; Thyme; Oregano; Dried marjoram; Sea salt

A source of healthy fats, antioxidants, and vitamins, this spice mix has a vibrant aroma and rich flavor. Ideal for improving digestion and maintaining heart health.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Sesame	Sesame	Ingredient quantity for Sesame in g
Include ingredient: Sumac	Sumac	Ingredient quantity for Sumac in g
Include ingredient: Thyme	Thyme	Ingredient quantity for Thyme in g
Include ingredient: Oregano	Oregano	Ingredient quantity for Oregano in g
Include ingredient: Dried marjoram	Dried marjoram	Ingredient quantity for Dried marjoram in g
Include ingredient: Sea salt	Sea salt	Ingredient quantity for Sea salt in g

	Product release:	42 ?
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

5
	Combine the dry ingredients	5

Macronutrients in 100 g

Proteins	11.9
Digestible proteins	4.8
Fats	26.9
Plaid	24.5
Net carbohydrates	18.3
Calories	397 kcal
Indexes
Glycemic index	19.5
Glycemic load	3.1
Insulin index, II	21.3
Disease inflammatory index, DII	-0.38
Antioxidant, ORAC	122 884

Calories per dayGenderGrowth

Weight loss	Detention	Set
41%	29%	24%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
K	32142942970132177
B6	42422991181
B1	38413276231
B2	37433479161
B9	292919582912
E	2222224731
B3	22251943171
A	162019361010
C	1113113921
B5	9981551
B7	5541211

Minerals

Nutrient	% of RDA
Copper	19419417539811758
Iron	17276511389228
Manganese	13717515721013763
Calcium	939393939378
Lectins	69696913769?
Chlorine	626262756216
Magnesium	5269611693728
Phosphorus	474747653316
Zinc	456245981010
Fibers	43655865?40
Sodium	404040773718
Iron	35161028196
Selenium	29292753164
Fibers	23343134?21
Manganese	16201824167
Potassium	141817211210
Vitamin C	1214134321
Vitamin K	12161627123
Calcium	11111111119
Boron	10101020?3
Magnesium	6982153
Potassium	565743

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	557973135?157
Oleic acid (Omega-9)	25312844?34
Alpha-linolenic acid (Omega-3)	6971153

Amino acids

Nutrient	% of RDA
Tryptophan	881231233084912
Serin	43432971?14
Methionine	243333682416
Histidine	18262654?13
Isoleucine	18252552126
Phenylalanine	14202041258
Tyrosine	912930155
Threonine	8111124??

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Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Lebanese

Goes well with: Vegetables, Salads, Meat dishes, Snacks, Chicken wings, Vegetable side dishes

109

Servings: 14 (1 serving ≈ 3 gram)

Digestion time: 2 hour

Sesame (18 g), thyme (8 g), sumac (10 g), oregano (4 g), marjoram (1 g), and sea salt (1 g) mix together.

If the sesame is raw, you can lightly toast it in a dry pan and let it cool completely. Store za’atar in a closed jar.

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Published: 03.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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