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Thyme (Thymus vulgaris) is a small-leaved, woody Mediterranean herb from the mint family, Lamiaceae, and one of the most common seasonings in soups, stews, roasts and bean dishes. USDA data show that dried thyme is dense in vitamin K, iron and manganese gram for gram, but a teaspoon of leaves weighs about 1 gram, so the amount on your plate adds a modest share. Below are the USDA numbers for fresh and dried thyme, how the two compare in the kitchen, what research on thymol and thyme benefits actually tested, and the safety notes worth knowing: vitamin K for people on warfarin, allergy and the difference between the leaf and concentrated thyme oil.
Peptide Labs does not sell thyme or thyme products. This article is general nutrition information, not medical advice.
Key Takeaways
- Thyme is a culinary herb of the mint family; FDA lists common thyme and wild thyme as spices generally recognized as safe for their intended use.
- Per USDA, one teaspoon of ground dried thyme provides about 20% of the Daily Value for vitamin K and 10% for iron, with about 4 calories.
- Fresh thyme is about two-thirds water, so dried thyme is far more concentrated gram for gram.
- Most thymol research uses essential oils or isolated compounds in lab and animal models, not the leaves used in cooking.
- People taking warfarin should keep vitamin K intake consistent, including from herbs, and talk to their clinician before changing their diet.
- Allergy to thyme is uncommon but documented, and reactions can overlap with related herbs such as oregano.
What thyme is
Common or garden thyme is Thymus vulgaris, a low shrub native to Mediterranean regions that has long been used as a culinary herb (Salehi et al., Phytotherapy Research, 2018). Cooks also grow lemon thyme and creeping types, mostly for aroma and garden use. The leaves are tiny and grow on stiff stems, so fresh thyme is usually stripped from the stem or added as whole sprigs that are lifted out before serving.
On the regulatory side, the FDA list of spices and natural seasonings generally recognized as safe for their intended use (21 CFR 182.10) names both thyme (Thymus vulgaris L.) and wild or creeping thyme (Thymus serpyllum L.). A separate list for essential oils and natural extractives (21 CFR 182.20) covers thyme oil as a flavoring. Those listings describe food use; they are not a statement that concentrated oils are safe to swallow at home.
Thyme nutrition: USDA values per teaspoon
The figures below come from USDA FoodData Central (SR Legacy): dried thyme is FDC 170938 and fresh thyme is FDC 173470. Percent Daily Values use the FDA reference amounts for adults (vitamin K 120 micrograms, iron 18 milligrams, manganese 2.3 milligrams, calcium 1,300 milligrams). The fresh thyme entry does not report vitamin K, so that cell is marked as not listed rather than estimated.
| Portion (USDA SR Legacy) | Calories | Vitamin K | Iron | Manganese | Calcium |
|---|---|---|---|---|---|
| Dried thyme leaves, 1 tsp (1 g), FDC 170938 | 3 | 17 mcg (14% DV) | 1.2 mg (7% DV) | 0.08 mg (3% DV) | 19 mg (1% DV) |
| Ground dried thyme, 1 tsp (1.4 g), FDC 170938 | 4 | 24 mcg (20% DV) | 1.7 mg (10% DV) | 0.11 mg (5% DV) | 26 mg (2% DV) |
| Fresh thyme, 1 tsp (0.8 g), FDC 173470 | 1 | Not listed | 0.14 mg (1% DV) | 0.01 mg (1% DV) | 3 mg (less than 1% DV) |
Two things stand out. First, ground thyme packs more into a teaspoon than whole leaves because it settles more densely (1.4 grams versus 1 gram in the USDA portion data). Second, the percentages look large only because dried herbs are so concentrated; few recipes call for more than a teaspoon or two for a whole pot. Thyme is also very low in sodium: USDA lists 55 milligrams per 100 grams of dried thyme, which is why herbs are a common way to add flavor in lower-sodium cooking (see our guide to low sodium foods). For a wider view of mineral sources, see foods high in iron.
Fresh vs dried thyme
The fresh vs dried thyme question is mostly about water. USDA lists 65.11 grams of water per 100 grams of fresh thyme and 7.79 grams in dried thyme, so drying concentrates everything else. That is why dried thyme shows 276 calories and 123.6 milligrams of iron per 100 grams in USDA data, against 101 calories and 17.45 milligrams of iron for fresh. Fresh thyme has more vitamin C per 100 grams (160.1 milligrams in USDA data versus 50 milligrams dried), since vitamin C is easily lost in drying, but a teaspoon of fresh leaves still supplies only about 1% of the Daily Value.
| Feature | Fresh thyme | Dried thyme |
|---|---|---|
| Water per 100 g (USDA) | 65.11 g | 7.79 g |
| Calories per 100 g (USDA) | 101 | 276 |
| Iron per 100 g (USDA) | 17.45 mg | 123.6 mg |
| Vitamin C per 100 g (USDA) | 160.1 mg | 50 mg |
| Flavor | Bright, green, slightly lemony | Deeper, more savory, holds up to long cooking |
| When to add | Near the end, or as sprigs in a braise | Early, so it softens and releases aroma |
| Storage | Refrigerated, loosely wrapped | Airtight jar away from heat and light |
A common kitchen rule of thumb is to swap roughly three parts fresh thyme for one part dried, then adjust by taste, because dried thyme varies with age and storage. Thyme is one of the herbs that keeps its character well when dried, which is part of why the dried jar is a pantry staple.
Thyme benefits: what the research actually covers
Searches for thyme benefits usually lead to thymol, an aromatic compound that is a close chemical relative (an isomer) of carvacrol, the compound most linked with oregano. A 2018 review in Phytotherapy Research reports that thymol makes up roughly 10% to 64% of thyme essential oil, depending on the plant, and summarizes a long list of activities measured in lab dishes and animal models (Salehi et al., 2018). A companion review on carvacrol concluded that human trials were still lacking, which largely blocks conclusions about clinical relevance (Sharifi-Rad et al., 2018).
The practical reading is simple: this research tests concentrated oils or isolated compounds, not a pinch of leaves in a stew. The honest benefits of thyme as food are flavor, a little fiber and minerals in small amounts, and a way to make vegetables, beans and lean proteins more appealing. Thyme is part of the herb-heavy cooking style often described in the Mediterranean diet, but no study isolates thyme as the reason for any health outcome.
Vitamin K in dried thyme: a note for warfarin users
Dried thyme is concentrated in vitamin K in USDA data, with 1,714.5 micrograms per 100 grams, or about 20% of the Daily Value in a teaspoon of ground thyme. For most people that is simply part of a varied diet. For people taking warfarin, the NIH Office of Dietary Supplements describes a serious and potentially dangerous interaction with vitamin K and advises keeping vitamin K intake from food and supplements consistent, because sudden changes can raise or lower the drug’s effect. MedlinePlus gives the same message: eat consistent amounts of vitamin K foods week to week and talk to your doctor before changing your diet.
That does not mean avoiding thyme. It means telling your clinician if you cook with large amounts of dried herbs regularly, or if you plan to start or stop. Our vitamin K food guide lists the larger sources, such as leafy greens, that matter far more than a sprinkle of thyme.
Thyme allergy and skin reactions
Thyme is not one of the nine major food allergens under US law, and reactions are uncommon, but they are documented. A 1996 case report described one patient who had three systemic allergic reactions after eating oregano and thyme; skin tests were positive to several herbs in the mint family, and the authors concluded that these plants seem to show cross-sensitivity (Benito et al., Annals of Allergy, Asthma and Immunology). Another case report described allergic contact dermatitis to both rosemary and thyme in the same person (Contact Dermatitis, 2007).
If you notice itching, swelling, hives or breathing trouble after foods seasoned with thyme or related herbs such as oregano, rosemary or sage, stop eating it and see an allergist. Get emergency care for trouble breathing.
Thyme oil is not kitchen thyme
Thyme essential oil and thymol products are concentrated in a way the leaf never is. Poison Control (the National Capital Poison Center) warns that essential oils can be dangerous if swallowed, advises keeping bottles out of sight and reach of children, and lists 1-800-222-1222 for help. The same caution applies to related oils; our oregano oil article covers how those products are sold and studied. Cooking with thyme leaves is a different thing from swallowing an oil.
How to cook with thyme
- Add whole sprigs to soups, stocks and braises, then lift out the stems before serving.
- Strip fresh leaves by running your fingers down the stem against the direction of growth.
- Rub dried thyme between your palms before adding it to wake up the aroma.
- Pair thyme with mushrooms, roasted root vegetables, lentils, eggs and chicken.
- Combine it with other Mediterranean herbs, such as oregano, or with dill in yogurt sauces.
Frequently Asked Questions
Is thyme healthy?
Thyme is a low-calorie way to add flavor. Per USDA, a teaspoon of ground dried thyme has about 4 calories and supplies some vitamin K and iron. Its main role is flavor; research on thymol uses concentrated oils and compounds, not culinary amounts.
What are the real thyme benefits?
As food, thyme adds aroma with almost no sodium and small amounts of minerals. Reviews of thymol describe lab and animal findings, and a review of the related compound carvacrol noted that human trials were still lacking.
Fresh vs dried thyme: which should I choose?
Choose by recipe. Fresh thyme tastes brighter and suits finishing; dried thyme is stronger gram for gram and suits long cooking. A common rule of thumb is about three parts fresh to one part dried, adjusted by taste.
Does thyme have a lot of vitamin K?
Dried thyme is concentrated in vitamin K per 100 grams in USDA data, and a teaspoon of ground thyme gives about 20% of the Daily Value. People on warfarin should keep intake consistent and ask their clinician about diet changes.
Can you be allergic to thyme?
Yes, though it is uncommon. Case reports describe systemic reactions to thyme and oregano and contact dermatitis to thyme and rosemary. An allergist can test for related herbs.
Is thyme oil the same as dried thyme?
No. Essential oils are highly concentrated. Poison Control warns they can be dangerous if swallowed and should be kept away from children.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Oregano: Dried Oregano Nutrition, Oregano Benefits and Oregano vs Marjoram, Rosemary Benefits: Herb Nutrition, Fresh vs Dried and Research, Sage: Benefits, Sage Tea, Nutrition and Thujone Safety.