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Mediterranean vinaigrette Calories
Olive oil-based acidic dressing
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mediterranean vinaigrette (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 1.7 g of carbs, 0.1 g of protein, 13.5 g of fat and 0.1 g of fiber. Its 1.7 mg of Vitamin E covers 12% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Mediterranean vinaigrette Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
129
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
0.1g
· 0% DV
Fat
13.5g
· 17% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 0% · Fat 95%
Mediterranean vinaigrette nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 0.1 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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How Many Calories in 1 Tablespoon of Mediterranean vinaigrette?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 65 kcal |
| 1 teaspoon (small) | 5 g | 22 kcal |
| 1 serving (small) | 20 g | 86 kcal |
| 2 tablespoon (medium) | 30 g | 129 kcal |
| 1 serving (medium) | 35 g | 151 kcal |
| 3 tablespoon (large) | 45 g | 194 kcal |
| 0.25 cup (quarter) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
| ½ cup (half) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Mediterranean vinaigrette
What does Mediterranean vinaigrette taste like?
Mediterranean vinaigrette usually tastes tangy and savory, with olive oil providing richness and vinegar or lemon bringing acidity. Garlic and herbs such as oregano may add a fragrant, earthy note, though the exact flavor varies by recipe.
What is Mediterranean vinaigrette made of?
Mediterranean vinaigrette is an oil-and-acid dressing, commonly made with olive oil and vinegar or lemon juice. Garlic, mustard, salt, pepper, and herbs are frequent additions, but bottled versions and recipes do not all use the same ingredients.
How do you make Mediterranean vinaigrette at home?
To make Mediterranean vinaigrette, whisk roughly three parts olive oil with one part vinegar or lemon juice, then season with garlic, herbs, salt, and pepper. Taste and adjust the acidity; a jar with a tight lid makes mixing easy.
Why does Mediterranean vinaigrette separate?
Mediterranean vinaigrette separates because oil and vinegar do not stay mixed on their own. This is expected, not a sign that the dressing has gone bad; shake or whisk it again just before serving.
Can Mediterranean vinaigrette be used as a marinade?
Yes, Mediterranean vinaigrette can season vegetables, fish, or chicken as a marinade. Keep raw-food marinade separate from any dressing you plan to serve, or boil it thoroughly before using it as a sauce.
What salads go well with Mediterranean vinaigrette?
Mediterranean vinaigrette pairs well with salads featuring leafy greens, tomatoes, cucumber, olives, red onion, or feta. It also brightens grain and bean salads; add it shortly before serving so delicate greens do not become limp.
Does Mediterranean vinaigrette need to be refrigerated after opening?
Usually, yes: refrigerate opened Mediterranean vinaigrette unless its storage directions say otherwise. Olive oil may become cloudy or firm in the cold, which is normal; let the dressing sit briefly at room temperature and shake it before use.
How can you keep Mediterranean vinaigrette from separating?
You can slow separation in Mediterranean vinaigrette by whisking the oil in gradually and adding a little mustard. Mustard helps the oil and acidic liquid stay dispersed, although the dressing may still need another shake before serving.
Can you use Mediterranean vinaigrette on roasted vegetables?
Yes, Mediterranean vinaigrette works as a finishing dressing for roasted vegetables. Toss vegetables with it after roasting, or add it near the end of cooking; prolonged high heat can dull the fresh, acidic flavor.
What can you use instead of Mediterranean vinaigrette?
A quick substitute for Mediterranean vinaigrette is olive oil mixed with lemon juice or vinegar, plus dried herbs and black pepper. Adjust the acidity to taste, and add a little mustard if you want a more cohesive dressing.
Mediterranean vinaigrette Vitamins & Minerals
Vitamins
Vitamin E
1.74mg · 12% DV
Vitamin K
11.4µg · 10% DV
B1
0.01mg · 1% DV
Vitamin C
0.45mg · 1% DV
Minerals
Sodium
156mg · 7% DV
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Potassium ⭐
18mg · 1% DV
Mediterranean vinaigrette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean vinaigrette
To burn the 129 calories in 2 tablespoon (medium) (30 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 Mediterranean vinaigrette?
Mediterranean vinaigrette is a tangy dressing built around olive oil, typically balanced with vinegar or lemon juice and seasoned with herbs or spices. Recipes vary, but it draws on the Mediterranean tradition of pairing olive oil with bright, acidic flavours rather than using a creamy base.
Its smooth, rich texture and sharp, savoury taste work well over leafy salads, tomatoes and roasted vegetables, or alongside grilled fish and vegetables. It is used as a salad dressing in Mediterranean cooking and is easy to adapt for everyday meals elsewhere. Nutritionally, it is mostly fat: 100 g provides 45 g of fat. For a lighter coating, use a small amount and add extra lemon juice or vinegar to stretch it.
How Nutritious Is Mediterranean vinaigrette?
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
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.
Is Mediterranean vinaigrette 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 Mediterranean vinaigrette Contain Allergens?
No known major allergens
Which Diets Is Mediterranean vinaigrette Good For?
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
Mediterranean vinaigrette Fat Profile
SATURATED
1.95g
MONOUNSATURATED
9.3g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.