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Green dipping sauce Calories
Herb-forward green dipping sauce with oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Green dipping sauce (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 2 g of carbs, 0.6 g of protein, 4.9 g of fat and 0.5 g of fiber. Its 55.5 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green dipping sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
2g
· 1% DV
Protein
0.6g
· 1% DV
Fat
4.9g
· 6% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 4% · Fat 81%
Green dipping sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.5 g | 2% |
| 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 Green dipping sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 27 kcal |
| 1 teaspoon (small) | 5 g | 9 kcal |
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 serving (medium) | 30 g | 54 kcal |
| 3 tablespoon (large) | 45 g | 81 kcal |
| 0.25 cup (quarter) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| ½ cup (half) | 120 g | 216 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Green dipping sauce
What is green dipping sauce made of?
Green dipping sauce is usually made with fresh herbs such as parsley, cilantro, or basil, blended with oil, garlic, and lemon juice or vinegar. Some versions add mustard, chili, or other seasonings, so there is no single fixed recipe.
How do you make green dipping sauce?
Blend fresh herbs with garlic, lemon juice, and oil to make green dipping sauce. Leave it chunky or blend until smooth, then adjust the texture with a little more oil or water and season to taste.
What do you serve with green dipping sauce?
Green dipping sauce works well with raw vegetables, bread, roasted potatoes, and grilled vegetables. It can also accompany grilled fish or meat, where its fresh, tangy herb flavor contrasts with richer foods.
Is green dipping sauce the same as chimichurri?
No, green dipping sauce is a broad name, while chimichurri is a particular herb sauce traditionally associated with Argentina and Uruguay. Chimichurri can be served as a dip, but many green dipping sauces use different ingredients and proportions.
How long does homemade green dipping sauce last in the fridge?
Homemade green dipping sauce is best used within a few days when kept covered in the refrigerator. Fresh herbs lose color and aroma over time; discard the sauce if you notice mold, an off smell, or an unusual change in texture.
Can you freeze green dipping sauce?
Yes, green dipping sauce can be frozen, though thawing may dull the herbs’ color and soften their texture. Freeze it in small portions, thaw in the refrigerator, and stir before serving; the texture may be less fresh than when newly made.
Why does green dipping sauce turn brown?
Green dipping sauce can turn brown as chopped herbs react with air and lose their bright color. Keep it covered and refrigerated, and make it close to serving time; lemon juice may slow discoloration but will not prevent it completely.
Can you use green dipping sauce as a marinade?
Yes, green dipping sauce can be used as a marinade for vegetables, fish, or meat if its ingredients suit the food. Keep raw-food marinade separate from sauce meant for serving, or boil it before reuse.
How do you make green dipping sauce thicker?
To thicken green dipping sauce, blend in more fresh herbs or use a thicker base such as yogurt or mashed avocado. Add ingredients gradually, since extra oil or water will make an oil-based sauce thinner rather than thicker.
What herbs work best in green dipping sauce?
Parsley, cilantro, and basil are popular choices for green dipping sauce, and they can be used alone or in combination. Dill, chives, or mint can also work, but each changes the sauce’s flavor, so add strongly flavored herbs sparingly.
Green dipping sauce Vitamins & Minerals
Vitamins
Vitamin K
55.5µg · 46% DV
Vitamin C
5.4mg · 6% DV
Vitamin E
0.72mg · 5% DV
Vitamin A
40.5µg · 5% DV
Minerals
Sodium
174mg · 8% DV
Copper
0.04mg · 4% DV
Manganese
0.09mg · 4% DV
Iron
0.54mg · 3% DV
Potassium ⭐
74mg · 2% DV
Green dipping sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green dipping sauce
To burn the 54 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 Green dipping sauce?
Green dipping sauce is a herb-forward sauce blended with oil; recipes vary, and there is no single place of origin or fixed ingredient list. Its fresh, savoury character makes it an easy way to add brightness to a plate, whether served smooth or with the herbs left a little textured.
Across the English-speaking world, it is commonly offered with raw vegetables, bread, grilled vegetables or other sharing-plate favourites. It is mostly a source of fat rather than protein or carbohydrates: a 100 g portion contains 16.2 g of fat. Serve a modest amount alongside crisp vegetables or use it as a dip for grilled foods when you want plenty of flavour without making it the main part of the meal.
How Nutritious Is Green dipping 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
Low
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 Green dipping 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 Green dipping sauce Contain Allergens?
No known major allergens
Which Diets Is Green dipping 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
Green dipping sauce Fat Profile
SATURATED
0.68g
MONOUNSATURATED
3.26g
POLYUNSATURATED
0.48g
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.