1 tablespoon (medium) of Chimichurri sauce (15 g) has 48 calories. That works out to 320 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 4.8 g of fat and 0.3 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Chimichurri sauce?

Chimichurri sauce is a loose, herb-packed condiment associated with Argentina and Uruguay. Parsley, garlic, olive oil and vinegar form its usual base; recipes may also include oregano, chilli or other herbs.

It tastes bright, garlicky and tangy, with a roughly chopped texture rather than a smooth, creamy one. In its home region it is commonly served alongside grilled meat, especially asado; elsewhere, it also works with chicken, fish, roasted vegetables or spooned over beans. It is oil-rich, so a little adds plenty of flavour. Use it as a finishing sauce, or pair it with grilled vegetables and a simple salad for a lighter meal.

Chimichurri sauce Nutrition Facts

Selected: 100 g

320

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

1.8g

· 4% DV

Fat

32g

· 41% 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 8% · Protein 2% · Fat 90%

Chimichurri sauce Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin E

4.2mg · 28% DV

Vitamin A

210µg · 23% DV

Vitamin C

18mg · 20% DV

Minerals

Sodium

780mg · 34% DV

Iron

2mg · 11% DV

Potassium ⭐

260mg · 8% DV

Calcium

58mg · 6% DV

How Nutritious Is Chimichurri sauce?

Nutrient density

High

62/ 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

Low

21/ 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.

Chimichurri sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.8

Low

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

How to Burn Off Chimichurri sauce

To burn the 320 calories in 100 g:

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

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

Is Chimichurri sauce Processed?

NOVA 2

Minimally 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 Chimichurri 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 Chimichurri sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Chimichurri sauce Fat Profile

SATURATED

4.6g

MONOUNSATURATED

22.5g

POLYUNSATURATED

3.4g

⚖️

Omega 6:3 ratio 10.4:1

Above the ideal 4:1 (10.4:1).

Compare Chimichurri sauce

🫙vs🧈

Chimichurri sauce vs Butter397 kcal fewer per 100 g

→🫙vs🫒

Chimichurri sauce vs Olive oil564 kcal fewer per 100 g

→🫙vs💊

Chimichurri sauce vs Fish Oil Capsule580 kcal fewer per 100 g

→🫙vs🥥

Chimichurri sauce vs Coconut oil542 kcal fewer per 100 g

→

Foods Similar to Chimichurri sauce

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Chimichurri sauce

What ingredients are in chimichurri sauce?

Chimichurri sauce is typically made with finely chopped parsley, garlic, olive oil, vinegar, oregano, and salt. Red pepper flakes are common for a little heat, though recipes vary; some versions include cilantro or lemon juice.

Where does chimichurri sauce come from?

Chimichurri sauce is associated with Argentina and Uruguay, where it is a classic accompaniment to grilled meat. Its exact origin is disputed, but it became especially well known through the region’s asado barbecue tradition.

What does chimichurri sauce taste like?

Chimichurri sauce tastes fresh, garlicky, tangy, and herby, with richness from olive oil. Red pepper flakes can add a mild kick. Its vinegar brightness makes it a lively contrast to smoky, savory grilled foods.

What foods go well with chimichurri sauce?

Chimichurri sauce is best known with grilled steak, but it also works with roast chicken, fish, roasted vegetables, and potatoes. Try it as a finishing sauce or serve it at the table so each person can add as much as they like.

How is chimichurri sauce different from pesto?

Chimichurri sauce is usually parsley-based and includes vinegar, while classic pesto is made with basil, cheese, and often pine nuts. Chimichurri is tangier and looser; pesto is richer and more savory from the cheese and nuts.

Can chimichurri sauce be used as a marinade?

Yes, chimichurri sauce can be used to marinate meat briefly before grilling. The vinegar adds flavor, but chopped herbs can scorch over high heat, so wipe off excess sauce before cooking and serve fresh chimichurri on the side.

Can you cook with chimichurri sauce, or should you add it after cooking?

Chimichurri sauce is usually added after cooking or served at the table, rather than simmered. High heat can dull the fresh herb flavor and scorch the garlic, so spoon it over cooked food just before serving.

How long does homemade chimichurri sauce keep in the fridge?

Homemade chimichurri sauce generally keeps for about 4 days in a covered container in the refrigerator. Chill it promptly after making it, and discard it if you notice mold, an unusual smell, or a change in appearance.

Can chimichurri sauce be frozen?

Yes, chimichurri sauce can be frozen in small portions in an airtight container or ice-cube tray. The herbs may lose some of their fresh color and texture after thawing, but the sauce still works well stirred into cooked dishes.

Should you blend or finely chop chimichurri sauce?

Finely chopping the ingredients by hand gives chimichurri sauce its traditional, textured consistency. A blender is quicker, but it can turn the herbs into a smooth paste and release more of their juices, changing the sauce’s texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026