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Olive oil-based lemon dressing
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Lemon olive oil dressing (15 g) has 80 calories. That works out to 530 calories per 100 g. It contains 0.9 g of carbs, 0 g of protein, 8.5 g of fat and 0 g of fiber. Its 1.2 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 15 g
80
KCAL / 15G
Carbs
0.9g
· 0% DV
Protein
0g
· 0% DV
Fat
8.5g
· 11% 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 4% · Protein 0% · Fat 96%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.21 g | 6% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 0.9 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 | 80 kcal |
| 1 teaspoon (small) | 5 g | 27 kcal |
| 1 serving (small) | 20 g | 106 kcal |
| 2 tablespoon (double) | 30 g | 159 kcal |
| 1 serving (medium) | 35 g | 186 kcal |
| 3 tablespoon (triple) | 45 g | 239 kcal |
| 0.25 cup (quarter) | 60 g | 318 kcal |
| 100 g | 100 g | 530 kcal |
| ½ cup (half) | 120 g | 636 kcal |
Calculated from 530 calories per 100 g.
Lemon olive oil dressing is typically made with lemon juice, olive oil, salt and pepper. Garlic or herbs can add flavor, but the basic version needs only the citrus and oil; shake or whisk them together before serving.
A useful starting point for lemon olive oil dressing is about three parts olive oil to one part lemon juice. Taste it with the food you are serving and add more lemon for brightness or oil for a milder finish.
Whisk or shake lemon olive oil dressing just before serving; lemon juice and oil naturally separate when left standing. A small spoonful of mustard can help the mixture stay blended longer, though it will still separate eventually.
Lemon olive oil dressing can taste bitter if the olive oil is strongly bitter or if grated lemon zest includes the white pith. Use the yellow zest only, and balance an overly sharp batch with a little more oil.
Homemade lemon olive oil dressing made with fresh juice keeps for about 3–4 days in a clean, airtight container in the refrigerator. The olive oil may turn cloudy or firm when cold; let it sit briefly and shake before using.
Yes, lemon olive oil dressing works as a quick marinade for vegetables, fish, chicken or meat. Keep marinating food refrigerated, and discard dressing that has touched raw meat or fish rather than using it on the finished dish.
Yes, lemon olive oil dressing pairs well with roasted vegetables such as potatoes, carrots and cauliflower. Drizzle it on after roasting so the lemon stays fresh and the dressing does not burn in the oven.
Yes, bottled lemon juice can be used in lemon olive oil dressing, but fresh juice usually gives it a brighter aroma. Start with a little less bottled juice, taste the mixture, and adjust because its acidity can vary by brand.
Lemon olive oil dressing is often a simpler choice than creamy dressings because its basic ingredients are oil and lemon rather than a creamy base. Its overall nutritional value still depends on how much you use and what else is in the meal.
Add lemon olive oil dressing to the salad just before serving, then toss until the leaves are lightly coated. Dressing it too early can make delicate greens limp and release water from ingredients such as sliced cucumber.
Vitamins
Vitamin E
1.23mg · 8% DV
Vitamin K
6.3µg · 5% DV
Vitamin C
1.2mg · 1% DV
Folate
1.2µg · 0% DV
Minerals
Sodium
27mg · 1% DV
Copper
0mg · 0% DV
Iron
0.06mg · 0% DV
Manganese
0.01mg · 0% DV
Potassium ⭐
9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 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 dressing is a simple mixture of olive oil and lemon juice, often seasoned with salt and pepper and sometimes a little garlic. It is common across Mediterranean cooking, where it is spooned over leafy salads, cooked vegetables, grilled fish or beans. In Turkey, it also suits cold olive-oil dishes such as artichokes.
The lemon brings a bright, tart note that balances the oil’s fruity richness. Whisk or shake the dressing just before serving, since it can separate as it stands. It is energy-dense and mostly fat, with very little protein or carbohydrate; a 15 g tablespoon is an easy way to dress a salad without using too much. Add extra lemon juice or a splash of water for a lighter coating.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.21g
MONOUNSATURATED
6.03g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.