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Lutenitsa sauce Calories
Traditional Balkan vegetable spread made from tomatoes, peppers, eggplant, and spices.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Lutenitsa sauce (40 g) has 28 calories. That works out to 70 calories per 100 g. It contains 4.8 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 40 (low), so it raises blood sugar slowly.
What is Lutenitsa sauce?
Lutenitsa sauce is a thick Balkan vegetable spread, especially associated with Bulgaria. It is made by cooking tomatoes, peppers, eggplant and spices until they form a rich, slightly coarse mixture; recipes vary in seasoning and texture. Its mellow sweetness and gentle savoury flavour make it easy to spread on bread or use as a dip.
In Bulgaria it is commonly served with bread, as part of a simple meal or alongside grilled foods; elsewhere, it also works well in sandwiches or as a relish with roasted vegetables. It is mostly vegetable-based, with some fibre and relatively little protein. Pair it with beans, eggs or another protein-rich food for a more filling meal.
Lutenitsa sauce Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
12g
· 4% DV
Protein
1.5g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 8% · Fat 29%
Lutenitsa sauce Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Vitamin E
1.2mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
350mg · 15% DV
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Magnesium
15mg · 4% DV
How Nutritious Is Lutenitsa 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.
Lutenitsa sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lutenitsa sauce
To burn the 70 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 Lutenitsa 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 Lutenitsa sauce Contain Allergens?
No known major allergens
Which Diets Is Lutenitsa 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
Lutenitsa sauce Fat Profile
SATURATED
0.3g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Lutenitsa sauce
What does lutenitsa sauce taste like?
Lutenitsa sauce tastes savory, sweet, and gently smoky, with a tang from tomatoes and roasted peppers. Its texture is usually thick and slightly coarse; versions with added hot pepper have a noticeable kick.
How do you eat lutenitsa sauce?
Lutenitsa sauce is commonly spread on bread or served as a dip or relish. It also works alongside grilled meat, sausages, or cheese, and can add a roasted-vegetable flavor to sandwiches.
What is lutenitsa sauce made of?
Lutenitsa sauce is typically made from tomatoes, red peppers, eggplant, and spices. Recipes vary, and some include garlic, oil, or hot peppers; the vegetables are cooked down into a thick, spreadable mixture.
Where does lutenitsa sauce come from?
Lutenitsa sauce is most closely associated with Bulgaria and is also enjoyed in other Balkan countries. It is traditionally prepared from late-summer vegetables, with household recipes differing in the balance of peppers, tomatoes, and seasoning.
How is lutenitsa sauce different from ajvar?
Lutenitsa sauce usually has a more noticeable tomato component, while ajvar is often centered on roasted red peppers. Both can contain eggplant, and the exact difference depends on the regional recipe and brand.
Can you put lutenitsa sauce on toast?
Yes, lutenitsa sauce makes an easy toast topping. Spread it on plain or toasted bread, or pair it with cheese or a fried egg for a more substantial breakfast or snack.
Is lutenitsa sauce spicy?
Lutenitsa sauce is often mild, but some versions contain hot peppers and taste spicy. Check the product description or taste a small amount first if you prefer to avoid heat.
How should you store lutenitsa sauce after opening?
Keep opened lutenitsa sauce refrigerated in a tightly sealed container. Use a clean utensil each time and avoid leaving it out for extended periods; follow the package instructions for a commercial jar.
Can you freeze lutenitsa sauce?
Yes, lutenitsa sauce can be frozen. Divide it into airtight portions, leaving a little room for expansion, then thaw a portion in the refrigerator when needed; its texture may be slightly softer afterward.
Can lutenitsa sauce be used in pasta or cooked dishes?
Yes, lutenitsa sauce can be stirred into pasta or used to add roasted-pepper flavor to stews and sandwiches. Since it is already cooked, add it toward the end of cooking and heat it through.
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Nutrition data compiled from USDA FoodData Central and scientific sources.