1 tablespoon (medium) of Olive Oil Sauce (14 g) has 119 calories. That works out to 880 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.4 g of fat and 0 g of fiber. Its 1.9 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Olive Oil Sauce?

Olive Oil Sauce is a pourable sauce built around olive oil. Depending on the recipe, it may be seasoned with lemon juice or vinegar, herbs, spices or garlic; a simple version is smooth and glossy, with a green-gold hue. It is a flexible dressing rather than one fixed traditional recipe.

Use it over salads, cooked vegetables or grilled foods, or serve it as a dip with bread. The oil brings a fruity, sometimes peppery flavour and a rich, coating texture. It is almost entirely fat, so a little goes a long way. For a lighter dressing, thin it with lemon juice or vinegar and use a measured drizzle.

Olive Oil Sauce Nutrition Facts

Selected: 100 g

880

KCAL / 100G

Carbs

0.2g

· 0% DV

Protein

· 0% DV

Fat

99.5g

· 128% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 0% · Fat 100%

Olive Oil Sauce Vitamins & Minerals

Vitamins

Vitamin E

14.4mg · 96% DV

Vitamin K

60µg · 50% DV

Vitamin A

0.01mg · 0% DV

0mg · 0% DV

Minerals

Iron

1mg · 6% DV

Calcium

1mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

How Nutritious Is Olive Oil Sauce?

Nutrient density

Medium

35/ 100

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

0/ 100

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.

Olive Oil Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive Oil Sauce

To burn the 880 calories in 100 g:

🚶

218min

Walking (5 km/h)

🏃

90min

Running (8 km/h)

🚴

120min

Cycling

🏊

103min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Olive Oil 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 Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Olive Oil 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 Sauce Fat Profile

SATURATED

14g

MONOUNSATURATED

73g

POLYUNSATURATED

11g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Olive Oil Sauce

🫒vs🧈

Olive Oil Sauce vs Butter163 kcal more per 100 g

→🫒vs🫒

Olive Oil Sauce vs Olive oil4 kcal fewer per 100 g

→🫒vs💊

Olive Oil Sauce vs Fish Oil Capsule20 kcal fewer per 100 g

→🫒vs🥥

Olive Oil Sauce vs Coconut oil18 kcal more per 100 g

→

Foods Similar to Olive Oil Sauce

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Olive Oil Sauce

How do you make olive oil sauce?

Olive oil sauce has no single fixed recipe. For a simple version, whisk olive oil with lemon juice or vinegar, then season with salt and pepper; add garlic or herbs if you want a more strongly flavoured dressing.

Can you cook with olive oil sauce?

Yes, but a sauce containing lemon, fresh garlic, or herbs is better added near the end of cooking, since those ingredients can scorch or lose their flavour. Plain olive oil can be used for sautéing and roasting.

How should you store olive oil sauce?

Keep olive oil sauce tightly covered in a clean container, away from heat and light. If it contains fresh garlic, lemon, or herbs, refrigerate it and use it promptly rather than leaving the prepared mixture at room temperature.

Why does olive oil sauce turn cloudy or solid in the fridge?

That change is normal and does not by itself mean olive oil sauce has spoiled. Olive oil can turn cloudy or partly solid when cold; let it warm to room temperature and it should become liquid again.

How can you tell if olive oil sauce has gone bad?

Olive oil sauce that smells like wax, paint, or stale nuts, or tastes noticeably rancid, should be discarded. Those off-notes can indicate oxidized oil; throw it away as well if you see mold.

Can olive oil sauce be used as a salad dressing?

Yes, olive oil sauce works as a salad dressing. If it is just oil, toss it with an acidic ingredient such as lemon juice or vinegar so it coats the leaves more evenly and tastes balanced.

What is the difference between olive oil sauce and extra-virgin olive oil?

Extra-virgin olive oil is a type of olive oil, while olive oil sauce describes a use or mixture and may include other ingredients. A sauce made only with extra-virgin olive oil is still simply that oil.

Can olive oil sauce be used for frying?

Plain olive oil can be used for frying, but a finished olive oil sauce containing herbs, garlic, or citrus is not ideal for it because those additions can burn. Avoid overheating the oil or letting it smoke.

Can olive oil sauce replace butter in cooking?

Often, yes: olive oil sauce can replace melted butter in savoury dishes such as vegetables or pasta, though it changes the flavour and texture. It is not a like-for-like substitute in baking, where butter provides structure.

Is olive oil sauce good for you?

Olive oil sauce can provide mostly unsaturated fat, but it is still a concentrated source of fat. Use enough to dress or finish a dish without letting the sauce overwhelm other ingredients.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026