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Berbere sauce Calories
Spicy Ethiopian-style chili sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Berbere sauce (15 g) has 18 calories. That works out to 120 calories per 100 g. It contains 2.1 g of carbs, 0.4 g of protein, 0.9 g of fat and 0.6 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Berbere sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
18
KCAL / 15G
Carbs
2.1g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.9g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 9% · Fat 45%
Berbere sauce nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 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 Berbere sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 serving (small) | 25 g | 30 kcal |
| 2 tablespoon (double) | 30 g | 36 kcal |
| 1 serving (medium) | 50 g | 60 kcal |
| 0.25 cup (quarter) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| ½ cup (half) | 120 g | 144 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Berbere sauce
What is Berbere sauce?
Berbere sauce is a spicy Ethiopian-style sauce associated with berbere, a bold blend of chili and other spices. Recipes vary, but the sauce is used to bring heat and deep seasoning to stews, vegetables, and meats.
What does Berbere sauce taste like?
Berbere sauce tastes hot, savory, and richly spiced, with its exact flavor depending on the recipe. Chili brings the heat, while the berbere seasoning gives it a distinctive Ethiopian-style spice profile.
How do you use Berbere sauce?
Use Berbere sauce to season lentils, chickpeas, vegetables, meat, or stews. Stir a little into a dish as it cooks, or serve it alongside bread; add it gradually because its heat can be strong.
How is Berbere sauce different from harissa?
Berbere sauce draws on Ethiopian berbere spices, while harissa is a North African chili paste. Both can be hot, but their seasoning profiles differ, so harissa is a substitute rather than an exact match.
How do you make Berbere sauce at home?
A simple Berbere sauce can be made by combining chili, garlic, oil, and berbere spices, then blending or briefly cooking them together. Ingredient proportions vary, so adjust the chili to the heat you want.
What can you use instead of Berbere sauce?
Mixing berbere spice with a little chili and oil is the closest practical substitute for Berbere sauce. Harissa can add heat too, but it will taste different; start with a small amount and adjust.
Can Berbere sauce be used in Ethiopian doro wat?
Yes, Berbere sauce can add heat and spice to doro wat. Stir it into the onion-based stew as it cooks; the traditional dish also relies on berbere seasoning, so the sauce alone may not provide the full flavor.
How should you store Berbere sauce after opening?
Keep opened Berbere sauce in a clean, sealed container in the refrigerator. Use a clean utensil each time and follow the product’s storage directions; homemade versions should also be kept chilled.
Is Berbere sauce too spicy to eat on its own?
Berbere sauce is often intensely spicy, so many people prefer it as a condiment or mixed into food rather than eating it by the spoonful. Try a small amount first to judge the heat.
How can you make a dish less spicy after adding Berbere sauce?
Add more of the dish’s mild base ingredients or serve it with a cooling accompaniment such as yogurt to soften the heat from Berbere sauce. Simply adding water may dilute the flavor as well as the spiciness.
Berbere sauce Vitamins & Minerals
Vitamins
Vitamin A
27µg · 3% DV
Vitamin C
2.7mg · 3% DV
Vitamin E
0.32mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Sodium
117mg · 5% DV
Manganese
0.08mg · 3% DV
Copper
0.03mg · 3% DV
Iron
0.36mg · 2% DV
Potassium ⭐
48mg · 1% DV
Berbere sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Berbere sauce
To burn the 18 calories in 1 tablespoon (medium) (15 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 Berbere sauce?
Berbere sauce is a spicy Ethiopian-style chilli sauce, built around the bold, warming flavours associated with berbere seasoning. Recipes vary, so it may be spoonable or more paste-like, and its heat and depth can differ from one version to another.
In Ethiopia, it is used to bring character to stews and other savoury dishes, often alongside injera. Elsewhere, try a little with lentils, roasted vegetables, eggs or grilled meat; its concentrated heat means a small serving can go a long way. It provides some fibre, and pairing it with plain grains or cooling yoghurt can balance the spice.
How Nutritious Is Berbere 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.
Is Berbere 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 Berbere sauce Contain Allergens?
No known major allergens
Which Diets Is Berbere 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
Berbere sauce Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.