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Provides lycopene, healthy fats, and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Sun-dried tomato tapenade (15 g) has 32 calories. That works out to 215 calories per 100 g. It contains 2.1 g of carbs, 0.5 g of protein, 2.6 g of fat and 0.7 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 15 g
32
KCAL / 15G
Carbs
2.1g
· 1% DV
Protein
0.5g
· 1% DV
Fat
2.6g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 6% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 155 mg | 7% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.5 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 32 kcal |
| 1 teaspoon (small) | 5 g | 11 kcal |
| 2 tablespoon (double) | 30 g | 65 kcal |
| 1 serving (small) | 30 g | 65 kcal |
| 1 serving (medium) | 45 g | 97 kcal |
| 1 serving (large) | 60 g | 129 kcal |
| 100 g | 100 g | 215 kcal |
| 1 cup (large) | 220 g | 473 kcal |
Calculated from 215 calories per 100 g.
Sun-dried tomato tapenade is a savory spread made by finely chopping or blending sun-dried tomatoes with ingredients such as olives, capers, and olive oil. Recipes vary, but it is commonly served on bread or used to add a concentrated tomato flavor to meals.
Sun-dried tomato tapenade is made by blending sun-dried tomatoes with your chosen olives, capers, seasonings, and olive oil. If the tomatoes are very firm, soften them first; add oil gradually and stop when the mixture reaches the texture you want.
Sun-dried tomato tapenade works as a sandwich spread, a pasta stir-in, or a topping for roasted vegetables and grilled meat. Its flavor can be intense, so start with a small spoonful and adjust after tasting the finished dish.
Sun-dried tomato tapenade is usually a chopped or blended tomato-and-olive spread, while pesto traditionally centers on basil, cheese, nuts, and olive oil. Some tapenades contain no olives, and tomato pesto recipes vary, so check the ingredient list when the distinction matters.
Often, yes: olives are common in tapenade, but they are not essential to every sun-dried tomato version. Some recipes rely on the tomatoes, olive oil, capers, or herbs instead, so the ingredients vary between homemade and packaged spreads.
Homemade sun-dried tomato tapenade generally keeps for about three to four days in a covered container in the refrigerator. Use a clean utensil each time, and discard it if you notice mold, an off smell, or an unusual change in appearance.
Yes, sun-dried tomato tapenade can be frozen, though its texture may change slightly after thawing. Freeze it in small airtight portions, thaw a portion in the refrigerator, and avoid refreezing it once thawed.
Sun-dried tomato tapenade pairs well with crusty bread, crackers, raw vegetables, and cheese, or as a condiment alongside grilled food. For a simple appetizer, serve it with bread and vegetables so guests can choose how much to use.
Yes, sun-dried tomato tapenade can be stirred into cooked pasta for a quick, savory sauce. Loosen it with a little pasta water or olive oil, and taste before adding salt because olives and capers can make the tapenade salty.
Sun-dried tomato tapenade is a seasoned spread that may include olives, capers, and olive oil, while tomato paste is a concentrated tomato ingredient. Tapenade can be served straight on bread; tomato paste is more often cooked into a dish.
Vitamins
Vitamin E
0.47mg · 3% DV
Vitamin C
2.78mg · 3% DV
Vitamin K
3.06µg · 3% DV
B3
0.39mg · 2% DV
Minerals
Sodium
155mg · 7% DV
Copper
0.04mg · 4% DV
Potassium ⭐
94mg · 3% DV
Manganese
0.05mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 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.
Sun-dried tomato tapenade is a Mediterranean-style spread made by blending softened dried tomatoes with olive oil. Depending on the recipe, it may also include olives, capers or herbs; traditional tapenade is associated with Provence in southern France, while tomato versions are a variation.
Its concentrated sweet-savoury, tangy flavour works well spread thinly on toast or served as part of a mezze or antipasti platter. In Turkey, you might offer it at breakfast with bread, alongside tea, or among other small plates; elsewhere, it is often served as a dip or a topping for sandwiches and grilled vegetables. It provides fibre and fats, so a little brings plenty of flavour. For a lighter bite, use a modest spread and pair it with fresh vegetables.
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.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.37g
MONOUNSATURATED
1.73g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.