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Olive oil mint sauce Calories
Herb-forward oil-based mint sauce rich in unsaturated fats.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Olive oil mint sauce (15 g) has 81 calories. That works out to 540 calories per 100 g. It contains 1 g of carbs, 0.3 g of protein, 8.4 g of fat and 0.3 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Olive oil mint sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
81
KCAL / 15G
Carbs
1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
8.4g
· 11% 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 5% · Protein 1% · Fat 94%
Olive oil mint sauce nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 1 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 1 Tablespoon of Olive oil mint sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 81 kcal |
| 1 teaspoon (small) | 5 g | 27 kcal |
| 1 serving (small) | 20 g | 108 kcal |
| 2 tablespoon (double) | 30 g | 162 kcal |
| 1 serving (large) | 40 g | 216 kcal |
| 3 tablespoon (triple) | 45 g | 243 kcal |
| 0.25 cup (quarter) | 60 g | 324 kcal |
| 100 g | 100 g | 540 kcal |
| ½ cup (half) | 120 g | 648 kcal |
Calculated from 540 calories per 100 g.
Frequently Asked Questions About Olive oil mint sauce
How do you make olive oil mint sauce?
Olive oil mint sauce is made by briefly blending fresh mint with olive oil. Add lemon juice, garlic, and salt if you like; pulse rather than blending continuously, since overprocessing the mint can make the sauce taste bitter.
What do you serve with olive oil mint sauce?
Olive oil mint sauce pairs well with grilled lamb, chicken, fish, roasted vegetables, and potatoes. Spoon it over the food or serve it on the side, adding a little at first so the mint does not overpower milder dishes.
What ingredients go in olive oil mint sauce?
Fresh mint and olive oil are the essentials in olive oil mint sauce. Lemon juice or vinegar, garlic, and salt are common additions. Some versions include yogurt, but that makes a creamier variation rather than a simple oil-based sauce.
How long does homemade olive oil mint sauce last in the fridge?
Keep homemade olive oil mint sauce in a clean, airtight container in the refrigerator and use it within a few days. Because it contains fresh herbs, do not leave it at room temperature for extended periods; discard it if its smell or appearance changes.
Can you freeze olive oil mint sauce?
Yes, olive oil mint sauce can be frozen in small portions. Its color and texture may be less fresh after thawing, so it works best stirred into cooked dishes or used as a marinade; thaw only what you plan to use.
Can you use dried mint in olive oil mint sauce?
Yes, dried mint can be used in olive oil mint sauce, but the result will have a different texture and a more concentrated, less fresh-tasting aroma. Start with a small amount, let it sit briefly in the oil, then adjust to taste.
Why does olive oil mint sauce taste bitter?
Olive oil mint sauce can taste bitter if the mint is bruised or blended for too long. Use fresh leaves, pulse briefly, and avoid crushing the stems; a little lemon juice can help balance the flavor but will not undo severe bitterness.
Is olive oil mint sauce the same as British mint sauce?
No, olive oil mint sauce is not necessarily the same as traditional British mint sauce. The olive-oil version is an herb-forward oil dressing, while British mint sauce commonly combines chopped mint with vinegar and sugar and is served with roast lamb.
Can olive oil mint sauce be used as a marinade?
Yes, olive oil mint sauce can work as a quick marinade for lamb, chicken, or vegetables. Coat the food in a thin layer and refrigerate it while marinating; reserve a clean portion for serving rather than reusing sauce that touched raw meat.
Can you mix olive oil mint sauce with yogurt?
Yes, mixing olive oil mint sauce with plain yogurt makes a cool, creamy dip or topping for grilled food and vegetables. Stir it together shortly before serving, since the fresh mint can gradually darken the yogurt.
Olive oil mint sauce Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Vitamin E
1.27mg · 8% DV
Vitamin A
12.75µg · 1% DV
Folate
4.2µg · 1% DV
Minerals
Manganese
0.07mg · 3% DV
Sodium
63mg · 3% DV
Copper
0.02mg · 2% DV
Iron
0.27mg · 2% DV
Potassium ⭐
32mg · 1% DV
Olive oil mint sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil mint sauce
To burn the 81 calories in 1 tablespoon (medium) (15 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 mint sauce?
Olive oil mint sauce is a herb-led, oil-based sauce made by combining mint, fresh or dried, with olive oil. Recipes vary: some include lemon or other seasonings, while others keep the pairing simple. It fits naturally with Mediterranean-style cooking, though there is no single fixed recipe or serving tradition.
Its fresh, cooling mint aroma contrasts with the smooth, rich feel of the oil. Spoon it over grilled vegetables, fish, beans or roasted meat, or serve a little alongside bread as a dip. It is mostly fat and therefore energy-dense; 100 g contains 56 g of fat. For a lighter dressing, use a small spoonful and thin it with lemon juice or a little water.
How Nutritious Is Olive oil mint 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 mint 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 mint sauce Contain Allergens?
No known major allergens
Which Diets Is Olive oil mint 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 mint sauce Fat Profile
SATURATED
1.23g
MONOUNSATURATED
6.08g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.