Thyme
Overview
Thyme (Thymus vulgaris) is an aromatic Mediterranean culinary herb in the mint family (Lamiaceae). Its biological identity is defined less by bulk macronutrients than by concentrated phenolic monoterpenes — principally thymol and carvacrol — alongside notable vitamin C, iron, and manganese per 100 g of fresh leaf [1].
In the BRAIN Diet framework, thyme is used as a polyphenol-rich seasoning herb rather than a staple food. Review-level evidence supports antioxidant and antimicrobial activity of thyme essential oils and their main constituents, and thyme-containing plant extracts can limit lipid oxidation in cooked meat systems — a practical reason to include it in rubs and marinades [1][2]. Real-world intake is portion-limited: typical culinary amounts deliver far less than the per-100 g micronutrient totals above, and concentrated thyme-oil products should not be equated with normal dietary herb use [1].
Key Nutritional Highlights
- Thymol and carvacrol are the defining volatile phenolics linked to thyme’s antioxidant and antimicrobial profile in food-science reviews [1].
- Fresh thyme is unusually vitamin C– and iron-dense on a per-100 g basis, though usual serving sizes are small.
- Thyme-containing plant extracts can reduce lipid oxidation in cooked ground meat, supporting its use alongside other polyphenol herbs in cooking [2].
- Composition varies widely by chemotype, cultivar, and drying — dried thyme is far more concentrated per gram than fresh leaf [1].
- Culinary thyme contributes polyphenol diversity within mixed herb-and-spice patterns rather than acting as a standalone therapeutic dose [1].
Food Context
Synergies
- Combine with rosemary, oregano, and garlic in rubs and marinades to increase polyphenol diversity and may help limit oxidative changes during cooking of meat and poultry [2].
- Part of a diverse herb-and-spice strategy alongside other Lamiaceae and Apiaceae herbs used across Mediterranean-style cooking.
Preparation
- Fresh vs dried: dried thyme delivers more concentrated volatile phenolics per gram; adjust amounts accordingly in recipes.
- Add during marinades or toward the end of cooking when preserving volatile aroma and phenolic content matters.
- Avoid equating culinary herb amounts with thyme essential-oil supplements — the latter are far more concentrated and not interchangeable with food-form thyme [1].
Essential Amino Acid Profile
Thyme contributes modest plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 101 kcal | — |
| Protein | 5.6 g | — |
| Total fat | 1.7 g | — |
| Saturated fat | 0.5 g | — |
| Carbohydrates | 24.5 g | — |
| Fibre | 14 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 17.5 mg | 96.9% |
| Zinc | 1.8 mg | 16.5% |
| Magnesium | 160 mg | 38.1% |
| Calcium | 405 mg | 40.5% |
| Potassium | 609 mg | 17.9% |
| Folate | 45 µg | 11.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.3 mg | 20.5% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Thymol | 15 mg * | Principal phenolic monoterpene in Thymus vulgaris; concentration varies strongly by cultivar, harvest stage, and fresh vs dried form. |
| Carvacrol | 8 mg * | Thymol isomer and common co-constituent in thyme volatile fractions. |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
- * Thymol: Representative fresh-leaf estimate from published HPLC ranges (~20–190 mg/kg fresh weight across cultivars); distilled essential oils are far more concentrated and are not equivalent to whole herb intake.
- * Carvacrol: Representative fresh-leaf estimate; carvacrol often co-occurs at lower abundance than thymol in T. vulgaris but can dominate in some chemotypes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
9 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
[1] Thymus species provide thymol- and carvacrol-rich essential oils with antioxidant and antimicrobial properties relevant to food preservation and culinary use. Salehi et al. 2019. Thymus spp. plants — Food applications and phytopharmacy properties
[2] Plant extracts including thyme can reduce lipid oxidation in cooked ground beef. Ahn & Grün 2007. Effects of plant extracts on lipid oxidation and colour of cooked ground beef