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Peri-Peri Sauce Calories
Spicy chili sauce, often used with chicken and grilled dishes.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peri-Peri Sauce (30 g) has 27 calories. That works out to 90 calories per 100 g. It contains 3.9 g of carbs, 0.4 g of protein, 1.1 g of fat and 0.6 g of fiber. Its 6.6 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Peri-Peri Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
27
KCAL / 30G
Carbs
3.9g
· 1% DV
Protein
0.4g
· 1% DV
Fat
1.1g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 6% · Fat 36%
Peri-Peri Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 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 Peri-Peri Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 27 kcal |
| 1 teaspoon (extra small) | 5 g | 5 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 serving (small) | 25 g | 23 kcal |
| 1 serving (large) | 40 g | 36 kcal |
| 3 tablespoon (large) | 45 g | 41 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (jumbo) | 240 g | 216 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Peri-Peri Sauce
What is Peri-Peri Sauce?
Peri-Peri Sauce is a spicy condiment associated with African bird’s eye chilies and Portuguese-influenced African cooking. It often combines chili with garlic, citrus or vinegar, oil, and seasonings, and is popular with chicken and grilled foods.
What does Peri-Peri Sauce taste like?
Peri-Peri Sauce tastes hot, tangy, and savory, often with noticeable garlic and citrus notes. Recipes differ, so some versions are sharper or more herb-forward, while others emphasize the chili heat.
How spicy is Peri-Peri Sauce?
Peri-Peri Sauce ranges from mildly warm to very hot, depending on the chilies and recipe. Start with a small amount when trying an unfamiliar bottle; mixing it into yogurt or mayonnaise can soften the heat.
What is Peri-Peri Sauce made of?
Peri-Peri Sauce commonly contains piri piri or other hot chilies, garlic, lemon juice or vinegar, oil, and seasonings such as paprika or herbs. The ingredient list varies by recipe, so there is no single fixed formula.
How do you use Peri-Peri Sauce on chicken?
Use Peri-Peri Sauce to coat chicken before roasting or grilling, or brush it on during cooking for extra flavor. Keep any sauce that touched raw chicken separate from sauce served at the table.
Where does Peri-Peri Sauce come from?
Peri-Peri Sauce is associated with Portuguese-influenced African cuisines, especially Mozambique and Angola, where African bird’s eye chili is used in cooking. Its history reflects the exchange of ingredients and food traditions between Africa and Portugal.
Is Peri-Peri Sauce the same as piri piri sauce?
Peri-peri and piri piri are variant spellings commonly used for the same chili-based sauce style. Recipes are not standardized, though, so two sauces with either name can differ in heat, acidity, and seasoning.
How do you make Peri-Peri Sauce at home?
Blend hot chilies with garlic, lemon juice or vinegar, a little oil, and seasonings to make Peri-Peri Sauce at home. Remove the chili seeds for a gentler result, then taste and adjust the acidity and heat.
Does Peri-Peri Sauce need to be refrigerated after opening?
Most bottled Peri-Peri Sauce should be refrigerated after opening and kept tightly sealed. Follow the storage directions on the bottle, since recipes and preservation methods vary between products.
What can I use instead of Peri-Peri Sauce?
A hot sauce mixed with garlic, lemon juice, and a little oil makes a practical substitute for Peri-Peri Sauce. It brings similar heat and tang, although it may not reproduce the distinctive flavor of piri piri chilies.
Peri-Peri Sauce Vitamins & Minerals
Vitamins
Vitamin C
6.6mg · 7% DV
Vitamin A
45µg · 5% DV
Vitamin E
0.48mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Sodium
255mg · 11% DV
Copper
0.03mg · 3% DV
Manganese
0.04mg · 2% DV
Iron
0.21mg · 1% DV
Potassium ⭐
36mg · 1% DV
Peri-Peri Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peri-Peri Sauce
To burn the 27 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 Peri-Peri Sauce?
Peri-peri sauce is a hot, tangy chilli sauce associated with Portuguese-influenced southern African cooking, particularly Mozambique and South Africa. It commonly combines peri-peri chillies with ingredients such as garlic, vinegar and oil. Its heat can be sharp and lingering, while the garlic and acidity give it a bright, savoury edge; the consistency varies from pourable to fairly thick. It is widely used as a marinade or table sauce for grilled chicken, and also works with other grilled meats, vegetables, sandwiches and chips. A little goes a long way if you prefer milder food. At 90 calories per 100 g, it is relatively light in a small serving, though recipes vary and it contributes some oil and carbohydrates. Pair it with plain grilled vegetables or a cooling yoghurt-based dip to balance the heat.
How Nutritious Is Peri-Peri Sauce?
Nutrient density
Low
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
Medium
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 Peri-Peri Sauce Processed?
NOVA 3
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 Peri-Peri Sauce Contain Allergens?
No known major allergens
Which Diets Is Peri-Peri 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
— Not suitable
Low FODMAP
— Not suitable
Peri-Peri Sauce Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.