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Muhammara sauce Calories
Walnut and red pepper based dip/sauce with fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Muhammara sauce (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 4.3 g of carbs, 1.7 g of protein, 7 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Muhammara sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
86
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
1.7g
· 3% DV
Fat
7g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 8% · Fat 72%
Muhammara sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1.7 g | 3% |
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 2 Tablespoons of Muhammara sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 86 kcal |
| 1 tablespoon (small) | 15 g | 43 kcal |
| 1 piece (thin) | 20 g | 57 kcal |
| 1 piece (thick) | 35 g | 100 kcal |
| 1 serving (small) | 45 g | 128 kcal |
| 4 tablespoon (large) | 60 g | 171 kcal |
| 1 serving (medium) | 75 g | 214 kcal |
| 100 g | 100 g | 285 kcal |
| 1 cup (whole) | 240 g | 684 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Muhammara sauce
What is Muhammara sauce made of?
Muhammara sauce is typically made from roasted red peppers, walnuts, breadcrumbs, olive oil, and pomegranate molasses. Garlic and spices such as cumin or Aleppo pepper are common additions, though recipes vary across households and regions.
How do you make Muhammara sauce?
To make Muhammara sauce, blend roasted red peppers with walnuts, breadcrumbs, olive oil, and pomegranate molasses, then season to taste. Pulse rather than blend until completely smooth if you want the slightly coarse texture common in many versions.
Where does Muhammara sauce come from?
Muhammara sauce is most closely associated with Aleppo, Syria, and the broader Levant. It is now made across the region, with local recipes varying in their use of spices, bread, and pomegranate molasses.
What do you eat Muhammara sauce with?
Muhammara sauce is traditionally served as a dip with flatbread, pita, or toasted bread. It also works as a spread in sandwiches and wraps, or as part of a mezze table alongside vegetables and other dips.
Is Muhammara sauce the same as red pepper hummus?
No, Muhammara sauce is not hummus: walnuts, roasted red peppers, and often pomegranate molasses define it, while hummus is based on chickpeas and tahini. Their color and use as dips can make them look similar on a mezze platter.
How spicy is Muhammara sauce?
Muhammara sauce can range from mild to moderately spicy, depending on the pepper and seasoning used. Aleppo pepper is common but not essential; when making it at home, add hot pepper gradually and taste as you go.
How long does Muhammara sauce last in the fridge?
Homemade Muhammara sauce generally keeps for about 3–4 days in a covered container in the refrigerator. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes.
Can you freeze Muhammara sauce?
Yes, Muhammara sauce can be frozen in an airtight container, although it may separate or become slightly softer after thawing. Thaw it in the refrigerator and stir well before serving to bring the texture back together.
Can you make Muhammara sauce without breadcrumbs?
Yes, you can make Muhammara sauce without breadcrumbs. The result will be looser and less thick, so use a little more walnut or let the mixture rest before serving if you want a firmer spread.
What is the difference between Muhammara sauce and harissa?
Muhammara sauce is a nutty dip made with roasted red peppers and walnuts, often balanced with pomegranate molasses. Harissa is a chili paste whose main character is hot pepper; it is typically hotter and does not rely on walnuts or breadcrumbs.
Muhammara sauce Vitamins & Minerals
Vitamins
Vitamin C
8.4mg · 9% DV
Vitamin A
63µg · 7% DV
B6
0.07mg · 4% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.23mg · 10% DV
Phosphorus
40mg · 6% DV
Sodium
129mg · 6% DV
Potassium ⭐
93mg · 3% DV
Muhammara sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Muhammara sauce
To burn the 86 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 Muhammara sauce?
Made with roasted red peppers and walnuts, Muhammara sauce is a Levantine dip often associated with Aleppo, Syria. Bread crumbs, olive oil, pomegranate molasses and spices are common additions, though recipes vary from one kitchen to another.
Its flavour balances sweet roasted pepper with tangy pomegranate and earthy walnuts; the texture is thick and slightly coarse. In the Levant it is served as part of a mezze spread, with flatbread or alongside grilled foods. It is energy-dense, with much of its fat coming from walnuts and some fibre from the peppers and other ingredients. Serve a modest amount with fresh vegetables or bread for an easy snack, or alongside grilled vegetables for a fuller spread.
How Nutritious Is Muhammara 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.
Is Muhammara sauce Processed?
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.
Does Muhammara sauce Contain Allergens?
Contains these allergens:
Which Diets Is Muhammara sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Muhammara sauce Fat Profile
SATURATED
0.78g
MONOUNSATURATED
1.83g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.