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Olive Oil Garlic Sauce Calories
Aromatic sauce made with olive oil and garlic, common in Mediterranean cuisine.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Olive Oil Garlic Sauce (28 g) has 118 calories. That works out to 420 calories per 100 g. It contains 1.3 g of carbs, 0.3 g of protein, 12.5 g of fat and 0.3 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Olive Oil Garlic Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 28 g
118
KCAL / 28G
Carbs
1.3g
· 0% DV
Protein
0.3g
· 1% DV
Fat
12.5g
· 16% DV
Fiber
0.3g
· 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 Garlic Sauce nutrition facts table · 2 tablespoon (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 1.68 mg | 0% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.3 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 2 Tablespoons of Olive Oil Garlic Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 28 g | 118 kcal |
| 1 tablespoon (small) | 14 g | 59 kcal |
| 1 piece (small) | 20 g | 84 kcal |
| 1 ounce (medium) | 28 g | 118 kcal |
| 1 serving (medium) | 30 g | 126 kcal |
| 3 tablespoon (large) | 42 g | 176 kcal |
| 100 g | 100 g | 420 kcal |
| 1 cup (large) | 220 g | 924 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Olive Oil Garlic Sauce
What is Olive Oil Garlic Sauce?
Olive Oil Garlic Sauce is a savory sauce in which olive oil and garlic provide the main flavors. Some versions include lemon juice, salt, or herbs, and the texture can range from a loose drizzle to a thicker dip.
How do you make Olive Oil Garlic Sauce?
Mix crushed or finely minced garlic with olive oil, then season to taste; lemon juice and salt are common additions. Let the flavors mingle briefly before serving, but refrigerate homemade sauce rather than leaving it at room temperature.
What can you serve with Olive Oil Garlic Sauce?
Olive Oil Garlic Sauce works as a dip for bread or roasted vegetables and as a finishing drizzle for pasta, salads, and grilled foods. Its strong flavor pairs especially well with simply seasoned dishes.
Is Olive Oil Garlic Sauce the same as aioli?
No. Olive Oil Garlic Sauce can simply be garlic mixed with olive oil, while traditional aioli is an emulsion of garlic and oil; many modern aioli recipes also use egg. The names are sometimes used loosely, so recipes vary.
Can you use Olive Oil Garlic Sauce as a marinade?
Yes, Olive Oil Garlic Sauce can coat vegetables or other ingredients before cooking. Because garlic can scorch over high heat, wipe off excess sauce before grilling or roasting, or add it near the end of cooking.
Why does Olive Oil Garlic Sauce taste bitter?
Olive Oil Garlic Sauce may taste bitter if the olive oil itself is strongly bitter or the garlic has browned or burned during heating. Use fresh garlic and warm the sauce gently; adding a little lemon can brighten the flavor.
How do you make Olive Oil Garlic Sauce creamy?
Whisk Olive Oil Garlic Sauce vigorously while adding the oil gradually to help it form a thicker emulsion. A little lemon juice or water can help the mixture come together, though a simple garlic-and-oil version may naturally remain loose.
How long does homemade Olive Oil Garlic Sauce last in the fridge?
Keep homemade Olive Oil Garlic Sauce covered in the refrigerator and use it within four days. Garlic stored in oil can pose a botulism risk at room temperature, so do not leave the sauce on the counter; freeze it for longer storage.
Can you freeze Olive Oil Garlic Sauce?
Yes, Olive Oil Garlic Sauce can be frozen in small, airtight portions. Its oil may separate after thawing, so stir it well before serving. Thaw it in the refrigerator, use it promptly, and do not refreeze it.
Should Olive Oil Garlic Sauce be made with raw or roasted garlic?
Either works, but raw garlic gives Olive Oil Garlic Sauce a sharper, more pungent bite, while roasted garlic makes it sweeter and milder. Choose raw garlic for a bright dip or roasted garlic for a gentler spread or drizzle.
Olive Oil Garlic Sauce Vitamins & Minerals
Vitamins
Vitamin E
1.99mg · 13% DV
Vitamin K
4.48µg · 4% DV
B6
0.04mg · 2% DV
Biotin
0.2µg · 1% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.03mg · 1% DV
Iron
0.17mg · 1% DV
Phosphorus
6.16mg · 1% DV
Potassium ⭐
17mg · 1% DV
Sodium
1.68mg · 0% DV
Olive Oil Garlic Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Garlic Sauce
To burn the 118 calories in 2 tablespoon (medium) (28 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 Garlic Sauce?
Olive oil garlic sauce combines olive oil with crushed or finely chopped garlic, a simple pairing found in many Mediterranean kitchens. Depending on how it is made, it may be loose and pourable or thicker, with the oil’s fruity notes balanced by garlic’s pungent, savoury flavour.
It is often served as a dip for bread, spooned over vegetables or grilled foods, or used to add a finishing touch to salads. The sauce is rich in fat, so a little goes a long way in flavour as well as energy. For a lighter plate, use a modest drizzle and pair it with vegetables, beans, or simply grilled fish.
How Nutritious Is Olive Oil Garlic 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 Garlic 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 Garlic Sauce Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Garlic 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
✓ Suitable
Low FODMAP
— Not suitable
Olive Oil Garlic Sauce Fat Profile
SATURATED
1.74g
MONOUNSATURATED
8.99g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 98:1
Above the ideal 4:1 (98:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.