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Olive Oil Green Sauce Calories
Fresh herbs and olive oil-based sauce, rich in healthy fats and antioxidants.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Olive Oil Green Sauce (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 1.1 g of carbs, 0.5 g of protein, 10.2 g of fat and 0.5 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Olive Oil Green Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
96
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.5g
· 1% DV
Fat
10.2g
· 13% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 2% · Fat 94%
Olive Oil Green Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.41 g | 7% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.5 g | 2% |
| 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 2 Tablespoons of Olive Oil Green Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 96 kcal |
| 1 teaspoon (extra small) | 5 g | 16 kcal |
| 1 tablespoon (small) | 15 g | 48 kcal |
| 1 ounce (small) | 28 g | 90 kcal |
| 1 serving (medium) | 30 g | 96 kcal |
| 1 piece (medium) | 30 g | 96 kcal |
| 3 tablespoon (large) | 45 g | 144 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (large) | 220 g | 704 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Olive Oil Green Sauce
What is olive oil green sauce made of?
Olive oil green sauce is made with olive oil and fresh green herbs, often with garlic and an acidic ingredient such as lemon juice or vinegar. There is no single standard recipe, so the herbs and seasonings vary.
How do you make olive oil green sauce?
To make olive oil green sauce, finely chop fresh herbs with garlic and lemon juice or vinegar, then stir in olive oil until combined. Leave the herbs slightly textured rather than blending them for a long time, which can make some herbs taste bitter.
What do you serve with olive oil green sauce?
Olive oil green sauce pairs well with grilled fish, roasted vegetables, potatoes, and grilled meat. Spoon it over the food just before serving, or spread it in a sandwich; adding it at the end keeps the fresh herb flavor more noticeable.
How is olive oil green sauce different from pesto?
Olive oil green sauce has no fixed recipe and can use many combinations of fresh herbs. Pesto usually refers to a more specific Italian-style sauce made with basil, garlic, nuts, cheese, and olive oil; green sauce often leaves out the cheese and nuts.
How long does olive oil green sauce last in the fridge?
Keep olive oil green sauce covered in the refrigerator and use a fresh-herb version within a few days. Do not leave a homemade sauce containing fresh garlic in oil at room temperature; freeze extra portions if you need to keep it longer.
Can you freeze olive oil green sauce?
Yes, you can freeze olive oil green sauce in small, airtight portions. The herbs may soften after thawing, so use the sauce stirred into cooked dishes or as a topping rather than expecting its original fresh texture.
Why does olive oil green sauce taste bitter?
Olive oil green sauce can taste bitter if the herbs are overprocessed or too much garlic is added. Blending herbs for a long time can bruise them and bring out bitter flavors; chop briefly and balance the taste with lemon juice or vinegar.
Why does olive oil green sauce separate?
Olive oil green sauce can separate as it sits because oil naturally separates from the herbs and acidic ingredients. Stir it before serving or shake it in a sealed jar; separation by itself does not mean the sauce has spoiled.
Which herbs work best in olive oil green sauce?
Parsley, basil, cilantro, dill, and mint can all work in olive oil green sauce. Use one herb or combine a few, but go lightly with stronger flavors so they do not overpower the olive oil and the rest of the dish.
Should olive oil green sauce be cooked or served fresh?
Olive oil green sauce is usually prepared and served fresh, without cooking. Heat dulls the aroma of fresh herbs, so if you want to add it to soup, vegetables, or meat, stir it in after taking the dish off the heat.
Olive Oil Green Sauce Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin E
1.86mg · 12% DV
Vitamin A
96µg · 11% DV
Vitamin C
4.5mg · 5% DV
Minerals
Sodium
96mg · 4% DV
Manganese
0.09mg · 4% DV
Copper
0.02mg · 2% DV
Iron
0.36mg · 2% DV
Potassium ⭐
54mg · 2% DV
Olive Oil Green Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Green Sauce
To burn the 96 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 Green Sauce?
Olive oil green sauce is a fresh-herb sauce blended or chopped with olive oil. The exact herbs and texture vary by recipe, so it may be smooth or retain little flecks of greens. Its flavour is typically bright and herbaceous, rounded out by the fruity richness of the oil. It works as a condiment rather than a dish on its own.
Serve it with grilled fish or vegetables, spoon it over beans and grains, or use it to dress a sandwich. Its nutritional character comes chiefly from olive oil: a 100 g portion contains 34 g of fat, so a little can add plenty of flavour. For a lighter meal, use a small spoonful and loosen it with lemon juice or a splash of water.
How Nutritious Is Olive Oil Green 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 Green 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 Green Sauce Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Green 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
Olive Oil Green Sauce Fat Profile
SATURATED
1.41g
MONOUNSATURATED
7.65g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.