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 | 276 kcal | — |
| Protein | 9.1 g | — |
| Total fat | 7.4 g | — |
| Saturated fat | 2.7 g | — |
| Carbohydrates | 63.9 g | — |
| Sugars | 1.7 g | — |
| Fibre | 37 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 15% of an adult reference intake per 100 g, derived from the composition panel. Tags do not decide which rows appear.
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 123.6 mg | 686.7% |
| Zinc | 6.2 mg | 56.2% |
| Magnesium | 220 mg | 52.4% |
| Phosphorus | 201 mg | 28.7% |
| Manganese | 7.9 mg | 342% |
| Calcium | 1890 mg | 189% |
| Potassium | 814 mg | 23.9% |
| Copper | 0.9 mg | 95.6% |
| Folate | 274 µg | 68.5% |
| Vitamin B6 | 0.6 mg | 42.3% |
| Vitamin B2 | 0.4 mg | 30.7% |
| Vitamin B1 | 0.5 mg | 42.8% |
| Vitamin B3 | 4.9 mg | 30.9% |
| Vitamin C | 50 mg | 55.6% |
| Vitamin A | 190 µg | 21.1% |
| Vitamin E | 7.5 mg | 49.9% |
| Vitamin K | 1714.5 µg | 1428.8% |
Advanced Nutrition
Other quantitative vitamins and minerals from the same composition panel. They remain available for Substance cards and later scoring; they are not headline nutrients of this food.
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Selenium | 4.6 µg | 8.4% |
| Sodium | 55 mg | — |
| Choline | 43.6 mg | 7.9% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| 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. |
- * 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 admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
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