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A fresh, light, and healthy sauce made with lemon and olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Lemon Olive Oil Sauce (15 g) has 56 calories. That works out to 370 calories per 100 g. It contains 0.4 g of carbs, 0 g of protein, 6 g of fat and 0 g of fiber. Its 8.3 µg of Vitamin K covers 7% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 15 g
56
KCAL / 15G
Carbs
0.4g
· 0% DV
Protein
0g
· 0% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 0% · Fat 97%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 56 kcal |
| 1 teaspoon (small) | 5 g | 19 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 1 serving (medium) | 20 g | 74 kcal |
| 2 tablespoon (large) | 30 g | 111 kcal |
| 1 serving (large) | 30 g | 111 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (large) | 240 g | 888 kcal |
Calculated from 370 calories per 100 g.
Make Lemon Olive Oil Sauce by whisking lemon juice with olive oil and a little salt. Add black pepper, minced garlic, or fresh herbs if you like; whisk again just before serving because the ingredients separate as they stand.
Lemon Olive Oil Sauce works well on green salads, roasted vegetables, beans, and grilled meat or fish. Add it just before serving so the lemon stays bright and the vegetables do not become soggy.
A useful starting point for Lemon Olive Oil Sauce is one part lemon juice to three parts olive oil. Adjust the lemon to taste, then season with salt; sharper lemons may need a little more oil to balance them.
Lemon Olive Oil Sauce separates because oil and lemon juice do not stay mixed without an emulsifier. This is normal, not a sign that it has spoiled; shake it in a sealed jar or whisk it again before serving.
Lemon Olive Oil Sauce keeps for a few days in a clean, sealed container in the refrigerator. If it contains fresh garlic or herbs, use it promptly, and discard it if you notice mold, an unusual smell, or a change in appearance.
Yes, Lemon Olive Oil Sauce can briefly marinate vegetables, chicken, or fish before cooking. Avoid leaving delicate fish in it for long: the lemon juice can alter its texture, much like a mild curing process.
Yes, you can make Lemon Olive Oil Sauce without a blender. Whisk the lemon juice and oil in a bowl, or shake them in a tightly closed jar; a jar is especially convenient when you want to store leftovers.
Lemon Olive Oil Sauce is best added after cooking rather than heated as a cooking sauce. High heat dulls the fresh lemon flavor, so drizzle it over warm vegetables or cooked fish at the table.
Yes, lime juice can replace lemon juice in Lemon Olive Oil Sauce, though it gives the dressing a more floral, sharper flavor. Start with less lime, taste it, and add more gradually so it does not overpower the olive oil.
Yes, refrigerate leftover Lemon Olive Oil Sauce, especially if it contains fresh lemon juice, garlic, or herbs. Olive oil may cloud or firm up when cold; let the sauce sit briefly at room temperature and shake it before using.
Vitamins
Vitamin K
8.25µg · 7% DV
Vitamin E
0.9mg · 6% DV
Vitamin C
1.2mg · 1% DV
B6
0mg · 0% DV
Minerals
Iron
0.03mg · 0% DV
Copper
0mg · 0% DV
Calcium
1.5mg · 0% DV
Magnesium
0.3mg · 0% DV
Potassium ⭐
2.25mg · 0% DV
Sodium
0.3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 56 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.
Lemon Olive Oil Sauce is a simple Mediterranean-style dressing made by combining lemon juice with olive oil. It may be seasoned to taste, but its appeal is in the contrast between citrus sharpness and the oil’s fruity richness. Around the Mediterranean and in home kitchens elsewhere, it is commonly spooned over salads, grilled fish, vegetables or beans. The mixture can separate as it sits, so whisk or shake it just before serving. Its nutritional profile is largely shaped by the olive oil: it is energy-dense and provides 40 g of fat per 100 g. For a lighter dressing, use more lemon juice and drizzle on only what you need.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.83g
MONOUNSATURATED
4.5g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.