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Olive oil lemon mustard dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Olive oil lemon mustard dressing (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 13.4 g of fat and 0.2 g of fiber. Its 2.3 mg of Vitamin E covers 15% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
123
KCAL / 30G
Carbs
1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
13.4g
· 17% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 1% · Fat 96%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.2 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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 123 kcal |
| 1 teaspoon (extra small) | 5 g | 21 kcal |
| 1 tablespoon (small) | 15 g | 62 kcal |
| 1 ounce (small) | 28 g | 115 kcal |
| 3 tablespoon (large) | 45 g | 185 kcal |
| 4 tablespoon (jumbo) | 60 g | 246 kcal |
| 100 g | 100 g | 410 kcal |
| 1 cup (large) | 240 g | 984 kcal |
Calculated from 410 calories per 100 g.
Olive oil lemon mustard dressing is made by whisking olive oil, lemon juice, and mustard together. Start with the lemon juice and mustard, then slowly whisk in the oil until the mixture looks smooth. Season with salt and pepper to taste.
Olive oil lemon mustard dressing pairs well with leafy salads, roasted vegetables, and grain salads. Its tangy flavor works especially well with peppery greens, cucumber, tomatoes, or ingredients such as lentils that benefit from a bright, savory dressing.
Yes, olive oil lemon mustard dressing can be used to marinate chicken, fish, or vegetables before cooking. Keep any portion that has touched raw meat or fish separate, and never pour it over ready-to-eat food unless it has been cooked.
Homemade olive oil lemon mustard dressing keeps for several days in a sealed container in the refrigerator. The oil may turn cloudy or firm when chilled; let the dressing sit briefly at room temperature and shake it well before serving.
Olive oil lemon mustard dressing can separate because oil and lemon juice do not naturally stay mixed. Whisk the mustard with the lemon first, then add the oil slowly while whisking; shaking the ingredients in a tightly closed jar also works.
Dijon mustard gives olive oil lemon mustard dressing a smooth texture and a sharp, savory flavor. Whole-grain mustard makes it more textured, while standard yellow mustard works too; adjust the amount to suit its stronger or milder taste.
Yes, you can replace the lemon juice in olive oil lemon mustard dressing with vinegar. Red wine vinegar or apple cider vinegar gives a different but complementary tang; add it gradually and taste as you go so it does not overpower the oil.
Olive oil lemon mustard dressing can be a flavorful alternative to many bottled dressings, and making it at home lets you control the salt and ingredients. It is still oil-based, so a generous pour can add substantial energy to a meal.
If olive oil lemon mustard dressing tastes too sour, whisk in a little more olive oil and taste again. Add more mustard only if you want extra sharpness; for future batches, use less lemon juice and build up the acidity gradually.
Yes, olive oil lemon mustard dressing can be made ahead and stored chilled in a covered container. Shake or whisk it again just before serving, since the ingredients may separate while standing and the olive oil may thicken in the refrigerator.
Vitamins
Vitamin E
2.25mg · 15% DV
Vitamin K
16.5µg · 14% DV
Vitamin C
2.7mg · 3% DV
Folate
1.8µg · 0% DV
Minerals
Sodium
99mg · 4% DV
Copper
0.01mg · 1% DV
Phosphorus
5.4mg · 1% DV
Iron
0.12mg · 1% DV
Potassium ⭐
9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 123 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.
Olive oil lemon mustard dressing is a simple salad sauce made by whisking olive oil with lemon juice and mustard. The mustard adds a sharp, savoury note and helps the ingredients combine, while lemon brings freshness. It is an easy homemade alternative to bottled dressings.
Drizzle it over leafy salads, sliced tomatoes or roasted vegetables, or serve it alongside grilled fish. It is rich in fat from the olive oil, with very little protein or carbohydrate, so a little goes a long way. For a lighter coating, use a smaller amount and thin it with extra lemon juice or a splash of water.
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.
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.
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.
No known major allergens
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
SATURATED
1.83g
MONOUNSATURATED
9.75g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.