2 tablespoon (medium) of Balkan Sauce (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 3.6 g of carbs, 0.5 g of protein, 0.4 g of fat and 0.7 g of fiber. Its 54 µg of Vitamin A covers 6% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Balkan Sauce?

Balkan Sauce is a thick, tomato-and-red-pepper condiment inspired by cooking across the Balkans. Recipes vary, but it often brings together a tangy, gently sweet tomato base with pepper and a touch of heat. Its glossy texture may be mostly smooth, with small flecks of pepper.

Across the Balkans, it can be served with grilled meat, vegetables, bread or as part of a shared table; it also works as a spread in sandwiches. For English-speaking kitchens, try it alongside eggs, roasted vegetables or a simple grain bowl. It is mainly a vegetable-based sauce, with some fibre, and a little goes a long way. Stir it into plain yoghurt for a milder dip, or use it sparingly if you prefer less heat.

Balkan Sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12g

· 4% DV

Protein

1.5g

· 3% DV

Fat

1.2g

· 2% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 9% · Fat 17%

Balkan Sauce Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

Vitamin C

14mg · 16% DV

0.09mg · 5% DV

Vitamin E

0.7mg · 5% DV

Minerals

Sodium

340mg · 15% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Magnesium

14mg · 3% DV

How Nutritious Is Balkan Sauce?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Balkan Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Balkan Sauce

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Balkan Sauce Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Balkan Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Balkan Sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Balkan Sauce Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Balkan Sauce

🥫vs🧴

Balkan Sauce vs Hawthorn Vinegar47 kcal more per 100 g

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Balkan Sauce vs Tantuni145 kcal fewer per 100 g

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Balkan Sauce vs Chicken Wrap130 kcal fewer per 100 g

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Balkan Sauce vs Protein Bar285 kcal fewer per 100 g

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Foods Similar to Balkan Sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Balkan Sauce

What is Balkan Sauce?

Balkan Sauce is a thick, red condiment usually built around tomato and red pepper, with seasoning that can make it mildly or noticeably spicy. There is no single standard recipe, so ingredients and texture vary by maker.

What ingredients are in Balkan Sauce?

Tomatoes and red peppers are common defining ingredients in Balkan Sauce. Recipes may also include onion, garlic, oil, vinegar, or spices, but the exact ingredients vary between homemade versions and products.

How do you use Balkan Sauce?

Use Balkan Sauce as a condiment for grilled meat, sausages, or vegetables, or spread it in sandwiches. It can also season pasta or a grain bowl; start with a small spoonful because its pepper-and-tomato flavor can be assertive.

Is Balkan Sauce spicy?

Balkan Sauce can be mild or hot, depending on the peppers and seasoning used. The name alone does not guarantee a particular heat level, so taste a little before adding it to a dish or serving it to guests.

Is Balkan Sauce the same as ajvar?

No, Balkan Sauce and ajvar are not necessarily the same condiment. Ajvar is typically centered on roasted red peppers, while Balkan Sauce recipes may have a more prominent tomato base and vary more widely.

How can you make Balkan Sauce at home?

To make Balkan Sauce, cook tomatoes and red peppers until soft, then blend or mash them to the texture you want. Season to taste and simmer off excess liquid for a thicker sauce; recipes differ on whether to roast the vegetables first.

What foods go well with Balkan Sauce?

Balkan Sauce pairs well with grilled meats, kebabs, sausages, roasted vegetables, and crusty bread. Its savory pepper-and-tomato flavor can also brighten a sandwich or burger without needing another strongly flavored condiment.

How should you store Balkan Sauce after opening?

Keep opened Balkan Sauce tightly covered in the refrigerator and serve it with a clean utensil. Follow the storage directions on the package, and discard it if you notice mold or an unusual smell or appearance.

Can you freeze Balkan Sauce?

Yes, Balkan Sauce can be frozen in an airtight container or freezer-safe portions. Thaw it in the refrigerator, then stir well before serving, as the texture may separate slightly after freezing.

What can you use instead of Balkan Sauce?

Ajvar or a tomato-and-red-pepper relish can stand in for Balkan Sauce. Ajvar often tastes more strongly of roasted pepper, so add it gradually and adjust the other seasonings in your recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026