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Green sauce Calories
Aromatic sauce made with fresh herbs, lemon, olive oil, garlic
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Green sauce (30 g) has 36 calories. That works out to 120 calories per 100 g. It contains 1.1 g of carbs, 0.5 g of protein, 3 g of fat and 0.5 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 Green sauce?
Green sauce is a fresh herb sauce blended with lemon, olive oil and garlic. Recipes vary, and the herbs can be finely chopped for a rustic finish or blended until smooth; it is not tied to one single origin. Its flavour is bright and savoury, with a gentle richness from the oil.
Across English-speaking kitchens, it works well with grilled fish, roasted vegetables, potatoes, eggs or sandwiches, and can be served as a dip or spooned over a meal. It is mostly a source of fat from the olive oil, with relatively little protein. Start with a small spoonful and add more to taste, especially alongside already-rich dishes.
Green sauce Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
1.5g
· 3% DV
Fat
10g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 5% · Fat 82%
Green sauce Vitamins & Minerals
Vitamins
Vitamin K
110µg · 92% DV
Vitamin A
320µg · 36% DV
Vitamin C
17mg · 19% DV
Vitamin E
2.1mg · 14% DV
Minerals
Sodium
220mg · 10% DV
Calcium
60mg · 6% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
How Nutritious Is Green 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.
Green sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green sauce
To burn the 120 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 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 Green sauce Contain Allergens?
No known major allergens
Which Diets Is Green 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
Green sauce Fat Profile
SATURATED
1.5g
MONOUNSATURATED
7.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
Compare Green sauce
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Frequently Asked Questions About Green sauce
What is green sauce made of?
Green sauce is usually made with fresh herbs, lemon, olive oil, and garlic. The exact herbs and seasonings vary by recipe, so the name can describe several sauces rather than one fixed traditional formula.
How do you make green sauce?
To make green sauce, blend fresh herbs, lemon juice, garlic, and olive oil until smooth. Add the oil gradually to control the texture, and scrape down the sides so the herbs are evenly incorporated.
What do you serve green sauce with?
Green sauce pairs well with grilled vegetables, fish, chicken, and meat, and it can brighten potatoes or sandwiches. Spoon it over food just before serving or offer it as a dipping sauce.
Is green sauce the same as salsa verde?
Not always: green sauce is a broad name, while salsa verde refers to particular regional sauces. Mexican salsa verde commonly uses tomatillos and chiles, whereas many herb-based green sauces use olive oil, lemon, and fresh herbs.
How long does green sauce last in the fridge?
Green sauce generally keeps for about 3–4 days in a clean, airtight container in the refrigerator. Because it contains fresh herbs, chill it promptly and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze green sauce?
Yes, green sauce can be frozen in small portions in airtight containers. Its oil and herbs may separate after thawing, so stir it well before serving; thaw only what you plan to use.
Can green sauce be used as a marinade?
Yes, green sauce works as a marinade for vegetables, chicken, or meat. Lemon can alter the texture of delicate foods if they sit too long, so reserve some uncontaminated sauce to serve with the cooked dish.
Why does green sauce turn brown?
Green sauce can turn brown when chopped herbs react with air, especially after blending. Fresh herbs, prompt refrigeration, and a thin layer of olive oil on the surface can help slow the discoloration.
How can you make green sauce less sour?
To make green sauce less sour, stir in olive oil a little at a time and taste as you go. If it still tastes sharp, a small amount of honey can balance the lemon without masking the herbs.
Should green sauce be cooked or added at the end?
Green sauce is usually best added at the end rather than cooked for a long time. Heat can dull the fresh-herb flavor, so spoon it over hot food just before serving or stir it in after cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.