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Olive oil bread sauce Calories
Olive oil-based dipping sauce for bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Olive oil bread sauce (30 g) has 186 calories. That works out to 620 calories per 100 g. It contains 2 g of carbs, 0.5 g of protein, 19.8 g of fat and 0.4 g of fiber. Its 2.9 mg of Vitamin E covers 19% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Olive oil bread sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
186
KCAL / 30G
Carbs
2g
· 1% DV
Protein
0.5g
· 1% DV
Fat
19.8g
· 25% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 1% · Fat 95%
Olive oil bread sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 19.8 g | 25% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.5 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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How Many Calories in 1 Tablespoon of Olive oil bread sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 93 kcal |
| 1 teaspoon (small) | 5 g | 31 kcal |
| 1 serving (small) | 25 g | 155 kcal |
| 2 tablespoon (double) | 30 g | 186 kcal |
| 1 serving (large) | 40 g | 248 kcal |
| 3 tablespoon (triple) | 45 g | 279 kcal |
| 0.25 cup (quarter) | 60 g | 372 kcal |
| 100 g | 100 g | 620 kcal |
| ½ cup (half) | 120 g | 744 kcal |
Calculated from 620 calories per 100 g.
Frequently Asked Questions About Olive oil bread sauce
How do you make olive oil bread sauce?
Olive oil bread sauce is made by mixing olive oil with seasonings such as garlic, herbs, and pepper. Stir it in a shallow dish and serve with bread for dipping; a little vinegar or lemon can add brightness.
What do you put in olive oil bread sauce?
Olive oil bread sauce usually combines olive oil with garlic, dried herbs, and black pepper. Oregano, rosemary, basil, chilli flakes, balsamic vinegar, or grated Parmesan are common additions, depending on the style you want.
What bread is best with olive oil bread sauce?
Crusty bread is best with olive oil bread sauce because its firm exterior makes it easy to dip without falling apart. Sourdough, ciabatta, baguette, and toasted slices all work well.
Should you use extra-virgin olive oil for olive oil bread sauce?
Yes, extra-virgin olive oil is a good choice for olive oil bread sauce because its fresh, fruity flavour is noticeable when served as a dip. Choose a milder oil if you prefer less bitterness or pepperiness.
Can you add balsamic vinegar to olive oil bread sauce?
Yes, balsamic vinegar is a popular addition to olive oil bread sauce. Its tangy sweetness contrasts with the oil; serve it in a small pool beside the oil or swirl a little into the dipping dish.
Is olive oil bread sauce served warm or cold?
Olive oil bread sauce is usually served at room temperature. Chilled olive oil can turn cloudy and thicken, so let it sit briefly before serving and stir it to recombine the seasonings.
Can you make olive oil bread sauce ahead of time?
Yes, you can mix olive oil bread sauce ahead so dried herbs have time to flavour the oil. If it contains fresh garlic or fresh herbs, refrigerate it promptly rather than leaving it at room temperature.
How should you store olive oil bread sauce?
Store olive oil bread sauce in a covered container in the refrigerator, especially when it contains fresh garlic or herbs. Do not keep fresh ingredients submerged in oil at room temperature, and discard sauce with an unusual smell or appearance.
Can you use fresh herbs in olive oil bread sauce?
Yes, fresh herbs work in olive oil bread sauce and give it a brighter flavour than dried herbs. Chop them finely and refrigerate the mixture promptly, since fresh herbs mixed into oil should not be left out.
How do you make spicy olive oil bread sauce?
To make spicy olive oil bread sauce, stir in chilli flakes, freshly ground black pepper, or finely chopped fresh chilli. Add a little at a time so the heat does not overwhelm the olive oil and herbs.
Olive oil bread sauce Vitamins & Minerals
Vitamins
Vitamin E
2.85mg · 19% DV
Vitamin K
14.4µg · 12% DV
B6
0.02mg · 1% DV
Biotin
0.36µg · 1% DV
Minerals
Sodium
126mg · 5% DV
Copper
0.02mg · 2% DV
Manganese
0.05mg · 2% DV
Iron
0.27mg · 2% DV
Potassium ⭐
42mg · 1% DV
Olive oil bread sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil bread sauce
To burn the 186 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 Olive oil bread sauce?
Inspired by the Mediterranean custom of dipping bread in seasoned oil, olive oil bread sauce is a pourable dip made with olive oil. Recipes vary: herbs or spices may be added, so there is no single set formula. Its flavour can be fruity and peppery, depending on the oil, while the texture stays silky and loose.
It is commonly served with fresh or toasted bread as a starter or part of a sharing spread; it also works alongside salads and grilled vegetables. The sauce is mostly fat—about 66 g per 100 g—so a little goes a long way. For a lighter serving, use a small dish for dipping and pair it with plenty of vegetables rather than pouring it generously over the bread.
How Nutritious Is Olive oil bread 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
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 Olive oil bread 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 Olive oil bread sauce Contain Allergens?
No known major allergens
Which Diets Is Olive oil bread sauce 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
Olive oil bread sauce Fat Profile
SATURATED
2.85g
MONOUNSATURATED
14.4g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.