2 tablespoon (medium) of Creamy green sauce (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 2 g of carbs, 0.7 g of protein, 8.3 g of fat and 0.4 g of fiber. Its 33 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Creamy green sauce?

Creamy green sauce is a smooth, herb-based sauce made by blending leafy herbs with a creamy base. Recipes vary, and it does not belong to one particular regional tradition; garlic or lemon may be added, while fine flecks of herbs often remain visible.

Its flavour is mild, fresh and creamy, and it works as a dip or a spooned-on sauce. Serve it with grilled vegetables or chicken, roasted potatoes, pasta, or in a sandwich; it also pairs well with raw vegetables. It is relatively high in fat and low in protein, so a modest spoonful can add plenty of richness. For a lighter plate, use it sparingly alongside vegetables or lean grilled foods.

Creamy green sauce Nutrition Facts

Selected: 100 g

285

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

2.4g

· 5% DV

Fat

27.5g

· 35% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 10% · Protein 3% · Fat 87%

Creamy green sauce Vitamins & Minerals

Vitamins

Vitamin K

110µg · 92% DV

Vitamin E

1.9mg · 13% DV

Vitamin A

85µg · 9% DV

Vitamin C

8.5mg · 9% DV

Minerals

Sodium

620mg · 27% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

How Nutritious Is Creamy green sauce?

Nutrient density

Medium

42/ 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.

Creamy green 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 Creamy green sauce

To burn the 285 calories in 100 g:

🚶

71min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

39min

Cycling

🏊

33min

Swimming

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

Is Creamy green 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 Creamy green sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Creamy green sauce Good For?

Vegan

— Not 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

Creamy green sauce Fat Profile

SATURATED

4.8g

MONOUNSATURATED

16.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 10.6:1

Above the ideal 4:1 (10.6:1).

Compare Creamy green sauce

🥣vs🧈

Creamy green sauce vs Butter432 kcal fewer per 100 g

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Creamy green sauce vs Olive oil599 kcal fewer per 100 g

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Creamy green sauce vs Fish Oil Capsule615 kcal fewer per 100 g

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Creamy green sauce vs Coconut oil577 kcal fewer per 100 g

→

Foods Similar to Creamy green sauce

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

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862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Creamy green sauce

What is creamy green sauce made of?

Creamy green sauce is usually made with fresh herbs blended with a creamy ingredient such as yogurt, cream, or mayonnaise. Garlic and lemon are common additions, but recipes vary, so the exact herbs and base depend on the version.

What do you serve creamy green sauce with?

Creamy green sauce works with grilled chicken, fish, roasted vegetables, potatoes, and sandwiches. Use it as a dip or spoon it over a finished dish; its creamy texture and fresh herb flavor complement both mild and savory foods.

How do you make creamy green sauce at home?

Blend fresh herbs with yogurt, cream, or another creamy base, then add garlic and lemon juice to taste. Blend only until smooth, and adjust the thickness with a little water or more of the base.

Can creamy green sauce be used as a pasta sauce?

Yes, creamy green sauce can coat pasta, especially when stirred in just before serving. Warm it gently rather than boiling it, since sauces made with yogurt or cream can split under high heat; loosen it with a little pasta water if needed.

Is creamy green sauce the same as pesto?

No, creamy green sauce is not the same as pesto. Pesto typically combines basil with olive oil, cheese, and nuts, while creamy green sauce gets its smooth texture from a base such as yogurt, cream, or mayonnaise.

How long does homemade creamy green sauce last in the fridge?

Homemade creamy green sauce generally keeps for 3–4 days in a covered container in the refrigerator. Because it often contains dairy, refrigerate it promptly and discard it if its smell, color, or texture changes noticeably.

Can you freeze creamy green sauce?

You can freeze creamy green sauce, but its dairy-based ingredients may separate or turn grainy after thawing. Freshly made sauce usually has a better texture; if you freeze it, thaw it in the refrigerator and stir it well before using.

Can creamy green sauce be served with fish?

Yes, creamy green sauce pairs well with grilled, baked, or pan-cooked fish. The herbs add a fresh contrast to the fish, and a small spoonful served on the side lets diners add as much as they like.

Can creamy green sauce replace mayonnaise in a sandwich?

Yes, creamy green sauce can replace mayonnaise in a sandwich or wrap. It adds herb flavor as well as moisture, so it works particularly well with chicken, vegetables, and cheese; spread it thinly to keep the bread from getting soggy.

Why does creamy green sauce sometimes turn watery?

Creamy green sauce can turn watery when watery herbs or vegetables release liquid, or when a yogurt-based sauce separates. Dry washed herbs well, blend briefly, and stir the sauce before serving if a little liquid collects.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026