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Rich in healthy fats and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Roasted Pepper Walnut Dip (30 g) has 78 calories. That works out to 260 calories per 100 g. It contains 4 g of carbs, 1.5 g of protein, 6.7 g of fat and 1.3 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
78
KCAL / 30G
Carbs
4g
· 1% DV
Protein
1.5g
· 3% DV
Fat
6.7g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 7% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 1.5 g | 3% |
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 | 78 kcal |
| 1 tablespoon (small) | 15 g | 39 kcal |
| 3 tablespoon (large) | 45 g | 117 kcal |
| 0.25 cup (small) | 60 g | 156 kcal |
| 1 serving (medium) | 75 g | 195 kcal |
| 100 g | 100 g | 260 kcal |
| ½ cup (medium) | 120 g | 312 kcal |
| 1 serving (large) | 150 g | 390 kcal |
Calculated from 260 calories per 100 g.
Roasted pepper walnut dip is made by blending roasted, peeled peppers with walnuts, olive oil and any seasonings you like. Pulse the mixture for a chunky spread or blend it longer for a smoother dip; lemon juice or garlic are common additions.
Not necessarily: roasted pepper walnut dip is a broad name for a pepper-and-walnut spread, while muhammara is a specific Levantine dip. Many muhammara recipes also use pomegranate molasses and breadcrumbs, though recipes vary.
Roasted pepper walnut dip goes well with flatbread, pita, crackers and raw vegetables. It also works as a sandwich spread or alongside grilled vegetables and meats; serve it at room temperature for an easier-to-spread texture.
Sweet, meaty red peppers are a reliable choice for roasted pepper walnut dip because they roast well and give the spread a rich flavor. Add a small amount of hot pepper if you want heat without overwhelming the walnuts.
Yes, peeling the roasted peppers usually gives roasted pepper walnut dip a smoother texture. Let the peppers steam briefly in a covered bowl after roasting, then rub off the loosened skins before blending.
Yes, jarred roasted peppers work in roasted pepper walnut dip and save roasting time. Drain them very well and pat them dry first, since extra brine can make the dip watery or overly salty.
Roasted pepper walnut dip keeps for about 3–4 days in a sealed container in the refrigerator. Use a clean utensil when serving, and discard it if you notice mold, an off smell or an unusual change in texture.
Yes, you can freeze roasted pepper walnut dip, although it may separate or become less smooth after thawing. Freeze it in small portions, thaw it in the refrigerator, then stir or briefly blend it before serving.
Roasted pepper walnut dip can taste bitter if the walnuts are stale or have been over-toasted. Taste the walnuts before blending, and roast them only lightly; rancid walnuts are best discarded rather than masked with extra seasoning.
Drain and dry the roasted peppers thoroughly before blending roasted pepper walnut dip. If the dip is already loose, add more ground walnuts a little at a time or let it chill; avoid adding liquid until you have checked the texture.
Vitamins
Vitamin C
10.5mg · 12% DV
Vitamin E
0.93mg · 6% DV
B6
0.09mg · 5% DV
Vitamin K
5.4µg · 5% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.33mg · 14% DV
Phosphorus
44mg · 6% DV
Magnesium
24mg · 6% DV
Sodium
63mg · 3% DV
Potassium ⭐
90mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 78 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.
Roasted Pepper Walnut Dip is a savoury spread made by blending roasted peppers with walnuts. Garlic, olive oil and spices are common additions, though recipes vary. It fits naturally among Turkish and neighbouring Levantine pepper-and-walnut meze, with each cook giving it a slightly different balance and texture.
The peppers bring gentle sweetness, while walnuts add a rich, earthy flavour; the dip may be smooth or left a little coarse. Serve it as part of a mezze spread, with flatbread, crackers or crisp vegetables, or use it as a sandwich spread. Walnuts make it rich in unsaturated fats, and peppers contribute antioxidants. Because it is quite substantial, a small spoonful alongside fresh vegetables makes a satisfying, lighter snack.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
0.72g
MONOUNSATURATED
1.71g
POLYUNSATURATED
3.93g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.