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Breakfast sauce Calories
Sauce made with tomatoes, peppers, spices, and olive oil for breakfast
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Breakfast sauce (30 g) has 24 calories. That works out to 80 calories per 100 g. It contains 2.3 g of carbs, 0.5 g of protein, 1.6 g of fat and 0.6 g of fiber. Its 105 µg of Vitamin A covers 12% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Breakfast sauce?
Breakfast sauce is a Turkish-style relish made by cooking tomatoes and red peppers with olive oil, garlic and spices. Recipes vary from one household to another: some are smooth and gently seasoned, while others keep the vegetables chunky and bring more heat.
Its thick, glossy texture and sweet-tangy, savoury flavour make it an easy addition to a breakfast spread. In Turkey, it is commonly spooned onto bread or served alongside eggs, cheese and olives; elsewhere, try it with toast, eggs or a savoury sandwich. It contributes some fibre from the vegetables and fat from the oil, so a small spoonful adds plenty of flavour. Pair it with fresh vegetables for a lighter breakfast.
Breakfast sauce Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.5g
· 3% DV
Fat
5.2g
· 7% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 7% · Fat 57%
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Breakfast sauce Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin C
12mg · 13% DV
Vitamin E
1.8mg · 12% DV
Vitamin K
7µg · 6% DV
Minerals
Sodium
320mg · 14% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Breakfast 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.
Breakfast sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast sauce
To burn the 80 calories in 100 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.
Is Breakfast 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 Breakfast sauce Contain Allergens?
No known major allergens
Which Diets Is Breakfast 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
Breakfast sauce Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Frequently Asked Questions About Breakfast sauce
What is Breakfast sauce made of?
Breakfast sauce is typically a thick tomato-and-red-pepper sauce seasoned with spices and olive oil. Recipes may also include ingredients such as garlic, onion, or hot peppers, so its texture and heat vary between homemade versions.
How do you make Breakfast sauce at home?
To make Breakfast sauce, cook chopped tomatoes and peppers with spices and olive oil until the vegetables soften and the mixture thickens. Leave it chunky or blend it smooth, depending on how you want to serve it.
What do you eat Breakfast sauce with?
Breakfast sauce goes well with bread, eggs, cheese, and other breakfast foods. You can also spread it in sandwiches or wraps, spoon it over grilled vegetables, or use it as a dip.
How long does Breakfast sauce last in the fridge after opening?
Keep opened Breakfast sauce covered in the refrigerator and use a clean utensil each time. Its safe storage time depends on how it was made and packaged, so follow the product’s storage directions; discard it if you see mold or notice an off smell.
Can you freeze Breakfast sauce?
Yes, Breakfast sauce can be frozen in airtight, freezer-safe containers. Freeze it in portions, then thaw it in the refrigerator and stir before serving; the texture may be slightly more watery after thawing.
Is Breakfast sauce the same as salsa?
No, Breakfast sauce is not necessarily the same as salsa. It is often cooked into a thicker, seasoned tomato-and-pepper mixture, while salsa can be raw or cooked and varies widely by style; the names are not interchangeable for every recipe.
Is Breakfast sauce spicy?
Breakfast sauce can be mild or spicy, depending on the peppers and seasoning used. For a milder homemade version, leave out hot peppers; add chili or hot pepper to make the sauce hotter.
Can you use Breakfast sauce to make eggs?
Yes, Breakfast sauce works well as a base for eggs. Warm it in a pan, add eggs, and cook until they reach your preferred texture; taste the sauce first before adding extra salt or spices.
Can Breakfast sauce be used as pasta sauce?
Yes, Breakfast sauce can be used with pasta, especially when you want a tomato-and-pepper flavor. Warm it in a pan, loosen it with a little pasta water if needed, and toss it with the cooked pasta.
How is Breakfast sauce different from menemen sauce?
Breakfast sauce is usually ready to serve as a condiment, while menemen sauce is generally prepared as a base to cook with eggs. Breakfast sauce may be thicker and more heavily seasoned, though recipes differ.
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Nutrition data compiled from USDA FoodData Central and scientific sources.