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A savory Mediterranean spread rich in flavor and primarily unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Sun-dried tomato and olive spread (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 5.4 g of carbs, 1.5 g of protein, 5.4 g of fat and 1.5 g of fiber. Its 0.8 mg of Vitamin E covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
75
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
1.5g
· 3% DV
Fat
5.4g
· 7% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 8% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 1.5 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 |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 38 kcal |
| 1 teaspoon (small) | 5 g | 13 kcal |
| 2 teaspoon (small) | 10 g | 25 kcal |
| 2 tablespoon (medium) | 30 g | 75 kcal |
| 3 tablespoon (large) | 45 g | 113 kcal |
| 1 serving (medium) | 50 g | 125 kcal |
| 0.25 cup (quarter) | 60 g | 150 kcal |
| 100 g | 100 g | 250 kcal |
| ½ cup (half) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Sun-dried tomato and olive spread works on toast, in sandwiches, or as a dip. Stir it into warm pasta, spread a thin layer inside a wrap, or serve it alongside roasted vegetables and bread.
Sun-dried tomato and olive spread is made mainly from dried tomatoes and olives, usually blended with olive oil. Garlic, herbs, lemon, or spices may be added, so recipes and jarred versions can taste quite different.
Blend softened sun-dried tomatoes with pitted olives and enough olive oil to make a spreadable mixture. Add garlic or herbs if you like, and pulse rather than puree if you want a chunkier texture.
Keep opened sun-dried tomato and olive spread refrigerated in a sealed container, and always use a clean spoon. Follow the jar’s storage directions; refrigerate homemade spread too and use it promptly.
Yes, sun-dried tomato and olive spread makes a quick pasta sauce. Loosen it with a splash of pasta water, toss it through the cooked pasta, and taste before adding salt because olives can be salty.
Sun-dried tomato and olive spread includes dried tomatoes as a defining ingredient, while classic tapenade is primarily an olive paste and often includes capers. The names and recipes can overlap, so ingredients vary.
Yes, freeze sun-dried tomato and olive spread in small airtight portions. Its oil may separate and its texture may soften after thawing, so stir it well before spreading or mixing it into a dish.
Serve sun-dried tomato and olive spread with crusty bread, crackers, or raw vegetables as part of a snack or antipasto board. It also pairs well with grilled vegetables and mild cheeses.
No, sun-dried tomato and olive spread is not the same as traditional pesto. Pesto typically uses basil, nuts, hard cheese, and oil, whereas this spread centers on dried tomatoes and olives.
To soften the salty taste of sun-dried tomato and olive spread, mix a small amount with unsalted tomato or olive oil, or use a thinner layer on food. Avoid adding salt to the dish until you have tasted it.
Vitamins
Vitamin E
0.84mg · 6% DV
Vitamin C
3.6mg · 4% DV
B3
0.63mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Sodium
315mg · 14% DV
Copper
0.05mg · 6% DV
Potassium ⭐
156mg · 5% DV
Phosphorus
26mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 75 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.
Sun-dried tomato and olive spread brings together concentrated dried tomatoes and olives, often blended with olive oil, herbs or spices. It draws on familiar Mediterranean ingredients and can be made smooth or left a little chunky, depending on the maker.
Its savoury, tangy-sweet flavour works on toast or in sandwiches, as part of a mezze-style spread, or stirred through pasta. In Turkey, it can sit alongside breakfast staples or be served as a small meze; elsewhere, it is an easy addition to a grazing board. The spread is rich in flavour, with much of its fat coming from unsaturated sources, and it also provides fibre. Use a modest layer with fresh vegetables or plain bread to keep a meal balanced.
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 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.
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
0.66g
MONOUNSATURATED
2.76g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.