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Tapenade sauce Calories
Olive-based, rich and savory spreadable sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Tapenade sauce (15 g) has 47 calories. That works out to 310 calories per 100 g. It contains 0.9 g of carbs, 0.3 g of protein, 4.6 g of fat and 0.4 g of fiber. Its 6.8 µg of Vitamin K covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tapenade sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
47
KCAL / 15G
Carbs
0.9g
· 0% DV
Protein
0.3g
· 1% DV
Fat
4.6g
· 6% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 3% · Fat 89%
Tapenade sauce nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 0.3 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 1 Tablespoon of Tapenade sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 47 kcal |
| 1 teaspoon (small) | 5 g | 16 kcal |
| 1 piece (small) | 20 g | 62 kcal |
| 1 serving (small) | 25 g | 78 kcal |
| 2 tablespoon (double) | 30 g | 93 kcal |
| 1 piece (medium) | 35 g | 109 kcal |
| 1 serving (medium) | 40 g | 124 kcal |
| 1 serving (large) | 60 g | 186 kcal |
| 100 g | 100 g | 310 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Tapenade sauce
What is tapenade sauce?
Tapenade sauce is a savory olive-based spread from Provence in southern France. It is usually made by finely chopping or crushing olives with ingredients such as capers, olive oil, garlic, and sometimes anchovies.
What do you eat tapenade sauce with?
Tapenade sauce is commonly served on toasted bread or crackers, but it also works in sandwiches and wraps. You can spoon a little over grilled fish or vegetables, or stir it into pasta for a salty, olive-rich flavor.
How do you make tapenade sauce?
To make tapenade sauce, pulse pitted olives with capers, garlic, olive oil, and, if desired, anchovies. Stop while the mixture still has some texture rather than turning it into a completely smooth purée, then adjust the oil to taste.
Does tapenade sauce traditionally contain anchovies?
Often, yes: traditional Provençal tapenade commonly includes anchovies along with olives and capers. Many modern recipes leave them out, so the ingredients vary; check a specific recipe or product if you need to avoid fish.
What is the difference between tapenade sauce and olive paste?
Tapenade sauce is a type of olive spread, but it typically includes capers and may include anchovies, garlic, or herbs. Olive paste can be a simpler blend of olives and oil, so its flavor and ingredient list may be less complex.
How long does tapenade sauce last after opening?
Keep opened tapenade sauce covered in the refrigerator and use a clean utensil each time. Homemade tapenade is best used within several days; for a jarred product, follow the after-opening directions on its label.
Can you freeze tapenade sauce?
Yes, tapenade sauce can be frozen in an airtight container or small portions. Its texture may separate or soften after thawing, so defrost it in the refrigerator and stir it well before serving.
Is tapenade sauce the same as pesto?
No. Tapenade sauce is centered on olives and often capers, while pesto is usually made with basil, nuts, cheese, garlic, and olive oil. Both can top bread or pasta, but they have distinct flavors and ingredients.
How do you make tapenade sauce less salty?
You can make tapenade sauce taste less salty by blending in more unsalted olives or a little olive oil and lemon juice. Serve it in a thin layer, since bread, vegetables, or other mild foods also balance its strong flavor.
Can you cook with tapenade sauce?
Yes, tapenade sauce can be used in cooked dishes, but its salty, concentrated flavor is easiest to preserve when you add it near the end. Stir a small spoonful into warm pasta or spread it on fish or vegetables before baking.
Tapenade sauce Vitamins & Minerals
Vitamins
Vitamin K
6.75µg · 6% DV
Vitamin E
0.53mg · 4% DV
B3
0.08mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Sodium
218mg · 9% DV
Copper
0.02mg · 2% DV
Iron
0.32mg · 2% DV
Magnesium
3.6mg · 1% DV
Potassium ⭐
24mg · 1% DV
Tapenade sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tapenade sauce
To burn the 47 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.
What is Tapenade sauce?
Tapenade sauce comes from Provence in southern France. It is a thick, savoury blend based on olives, usually mixed with capers and olive oil; some recipes also include garlic or herbs. Its flavour is distinctly briny and its texture can range from finely chopped to almost smooth.
In France, it is commonly spread on toast or served as an appetiser with bread and raw vegetables. It also works in sandwiches or alongside grilled vegetables. Olive-based and rich, it is best treated as a flavourful accent rather than a large serving: it contains 31 g of fat per 100 g. Try a little with crisp bread or mild vegetables to balance its intensity.
How Nutritious Is Tapenade sauce?
Nutrient density
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.
Satiety score
Low
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 Tapenade 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 Tapenade sauce Contain Allergens?
Contains these allergens:
Which Diets Is Tapenade sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Tapenade sauce Fat Profile
SATURATED
0.64g
MONOUNSATURATED
3.3g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.