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Berbere sauce Calories
Spicy, aromatic Ethiopian-style chili sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Berbere sauce (30 g) has 26 calories. That works out to 85 calories per 100 g. It contains 4 g of carbs, 0.6 g of protein, 0.8 g of fat and 1.3 g of fiber. Its 6.6 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Berbere sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
26
KCAL / 30G
Carbs
4g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.8g
· 1% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 9% · Fat 28%
Berbere sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.6 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Berbere sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 13 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 serving (small) | 25 g | 21 kcal |
| 2 tablespoon (double) | 30 g | 26 kcal |
| 1 serving (medium) | 50 g | 43 kcal |
| 0.25 cup (quarter) | 60 g | 51 kcal |
| 1 serving (large) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| ½ cup (half) | 120 g | 102 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Berbere sauce
What is berbere sauce?
Berbere sauce is a hot, aromatic Ethiopian-style sauce based on berbere, a traditional spice blend. Recipes vary, but the sauce may combine chili and spices with ingredients such as oil, onion, or garlic; it is not the same thing as the dry blend.
How do you use berbere sauce?
Use berbere sauce to season stews, lentils, beans, vegetables, or meat. Stir it into a dish while it cooks so its flavor disperses, or serve a small amount alongside the finished meal; its heat can be intense.
Is berbere sauce the same as berbere spice?
No. Berbere spice is a dry Ethiopian seasoning blend, while berbere sauce is a wet condiment or paste made with berbere spices and other ingredients. The sauce can vary in texture and flavor depending on its recipe.
What does berbere sauce taste like?
Berbere sauce tastes warmly spiced, savory, and usually quite hot, with flavor notes that can include chili, garlic, ginger, and other spices. The exact balance varies by recipe, so one brand or homemade version may taste sharper or milder than another.
What is berbere sauce used for in Ethiopian cooking?
In Ethiopian cooking, berbere sauce helps flavor dishes such as doro wat, lentil stews, and other slow-cooked wats. It is typically cooked with the other ingredients rather than added only as a finishing sauce, allowing its spices to blend into the dish.
Can you put berbere sauce on eggs?
Yes, berbere sauce can be added to scrambled or fried eggs for a spicy, savory flavor. Start with a small dab, especially if the sauce is unfamiliar, and add it during cooking or serve it on the side.
How can you make berbere sauce less spicy?
You can make a dish with berbere sauce less spicy by using less sauce and adding mild ingredients such as yogurt, coconut milk, or extra vegetables. These additions soften the heat, though they also change the dish's flavor and texture.
How long does homemade berbere sauce last in the fridge?
Homemade berbere sauce generally keeps for several days in the refrigerator when stored in a clean, airtight container. Use a clean spoon each time, and discard it if you notice mold, an off smell, or an unusual change in appearance.
What can I substitute for berbere sauce?
There is no exact substitute for berbere sauce. A chili paste mixed with garlic, ginger, cumin, and coriander can give a dish some similar heat and savory spice, but it will not reproduce berbere's distinctive Ethiopian flavor.
Can berbere sauce be used as a marinade?
Yes, berbere sauce works as a marinade for chicken, meat, tofu, or vegetables. Coat the food evenly and refrigerate it while it marinates; because the sauce can be hot, taste it first and adjust the amount to suit the dish.
Berbere sauce Vitamins & Minerals
Vitamins
Vitamin C
6.6mg · 7% DV
Vitamin A
54µg · 6% DV
B6
0.07mg · 4% DV
Vitamin E
0.48mg · 3% DV
Minerals
Sodium
234mg · 10% DV
Manganese
0.16mg · 7% DV
Copper
0.05mg · 6% DV
Iron
0.72mg · 4% DV
Potassium ⭐
93mg · 3% DV
Berbere sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Berbere sauce
To burn the 26 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Berbere sauce?
Berbere sauce draws on berbere, the chilli-forward blend of aromatic spices used in Ethiopian and Eritrean cooking. Prepared as a sauce or paste, it can vary in texture and ingredients, but usually brings together heat and a deep, savoury fragrance.
In its East African home, it seasons stews such as lentils and doro wat, as well as vegetables and meat. Elsewhere, a small spoonful can add character to beans, roasted vegetables, soups or a simple grain bowl; pair it with yoghurt or another cooling accompaniment if you prefer less heat. It contains some fibre, and using it sparingly lets the spices shine without overwhelming a dish.
How Nutritious Is Berbere sauce?
Nutrient density
Medium
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
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.
Is Berbere 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 Berbere sauce Contain Allergens?
No known major allergens
Which Diets Is Berbere 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
Berbere sauce Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.