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Balkan pepper-tomato spread, typically made with roasted vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Lutenitsa sauce (40 g) has 32 calories. That works out to 80 calories per 100 g. It contains 5.2 g of carbs, 0.6 g of protein, 1 g of fat and 1.2 g of fiber. Its 140 µg of Vitamin A covers 16% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
32
KCAL / 40G
Carbs
5.2g
· 2% DV
Protein
0.6g
· 1% DV
Fat
1g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 7% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 1.2 g | 4% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 32 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 1 slice (thin) | 25 g | 20 kcal |
| 1 slice (thick) | 40 g | 32 kcal |
| 1 piece (medium) | 50 g | 40 kcal |
| 3 tablespoon (large) | 60 g | 48 kcal |
| 1 serving (medium) | 60 g | 48 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (large) | 100 g | 80 kcal |
| 1 cup (medium) | 200 g | 160 kcal |
Calculated from 80 calories per 100 g.
Lutenitsa sauce is a thick Balkan pepper-and-tomato spread, especially associated with Bulgaria. It is usually made with roasted vegetables and served on bread, though recipes vary and may include eggplant, carrots, garlic, or hot peppers.
Lutenitsa sauce tastes savory, mildly sweet, and smoky from the roasted peppers and tomatoes. Some versions are smooth and gentle, while others are chunky or spicy depending on the vegetables and seasonings used.
Lutenitsa sauce usually has a more noticeable tomato component and may include carrots or eggplant. Ajvar is generally centered on roasted red peppers, although regional recipes overlap and there is no single fixed formula for either spread.
Lutenitsa sauce is commonly spread on bread or toast and served alongside cheese, grilled meats, or vegetables. You can also spoon it into sandwiches, use it as a dip, or serve it as part of a Balkan-style appetizer spread.
Lutenitsa sauce is typically made from roasted red peppers and tomatoes, cooked down with oil, salt, and seasonings. Homemade versions may add eggplant, carrots, garlic, or hot peppers, so ingredients differ between recipes and brands.
To make lutenitsa sauce, roast peppers and tomatoes until soft, peel them, then chop or blend them. Simmer the vegetables with oil, garlic, and salt until thick; add eggplant or hot pepper if you want a different texture or heat.
Lutenitsa sauce is not necessarily spicy. Many versions are mild and slightly sweet, while recipes made with hot peppers have more heat; check the variety or taste a little before adding it generously to a dish.
After opening, keep lutenitsa sauce refrigerated in a tightly closed container and use a clean utensil each time. Follow the storage directions on the jar, and discard it if you notice mold, an unusual smell, or a change in texture.
Yes, lutenitsa sauce can be frozen. Divide it into airtight, freezer-safe portions so you only thaw what you need; thaw it in the refrigerator and stir well if the texture separates slightly.
Yes, lutenitsa sauce works as a cooking ingredient as well as a spread. Stir it into pasta, spoon it over roasted vegetables, or add it to sandwiches and grain bowls for a smoky pepper-and-tomato flavor.
Vitamins
Vitamin A
140µg · 16% DV
Vitamin C
7.2mg · 8% DV
Vitamin E
0.48mg · 3% DV
Vitamin K
2.4µg · 2% DV
Minerals
Sodium
160mg · 7% DV
Copper
0.03mg · 3% DV
Potassium ⭐
88mg · 3% DV
Manganese
0.04mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 calories in 2 tablespoon (medium) (40 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.
Lutenitsa sauce is a thick Balkan vegetable spread, especially associated with Bulgaria. Roasted red peppers and tomatoes form its base; recipes may also include aubergine, garlic and seasoning. It can be smooth or slightly chunky, with a mellow sweetness from the peppers and a gentle tang from the tomatoes.
In Bulgaria and across the Balkans, it is commonly spread on bread, served with cheese, or used alongside grilled foods; it also works well in sandwiches. For English-speaking cooks, it makes an easy savoury addition to a breakfast plate or a simple dip for vegetables. It is vegetable-forward and provides 3 g of fibre per 100 g. Pair a modest spoonful with eggs or grilled vegetables for a light meal.
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.
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.
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.
No known major allergens
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
SATURATED
0.12g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.16g
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.