Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Tarama salad Calories
Greek meze made from fish roe, olive oil, and bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tarama salad (40 g) has 132 calories. That works out to 330 calories per 100 g. It contains 6 g of carbs, 2.6 g of protein, 10.8 g of fat and 0.3 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tarama salad Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
132
KCAL / 40G
Carbs
6g
· 2% DV
Protein
2.6g
· 5% DV
Fat
10.8g
· 14% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 8% · Fat 74%
Tarama salad nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 2.6 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Tarama salad?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 132 kcal |
| 1 tablespoon (small) | 20 g | 66 kcal |
| 3 tablespoon (large) | 60 g | 198 kcal |
| 1 piece (small) | 60 g | 198 kcal |
| 1 serving (medium) | 80 g | 264 kcal |
| 100 g | 100 g | 330 kcal |
| 1 piece (large) | 100 g | 330 kcal |
| 1 cup (large) | 180 g | 594 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Tarama salad
What is Tarama salad made of?
Tarama salad is a creamy Greek-style meze made by blending salted fish roe with olive oil, lemon, and bread or sometimes potato. Recipes may also include onion, and the roe and proportions vary between regional and family versions.
What fish roe is used in Tarama salad?
Tarama salad is commonly made with salted roe from fish such as cod or carp. The exact fish depends on the recipe and product; roe gives the dip its distinctive savory flavor and often contributes to its pink color.
Is Tarama salad the same as taramasalata?
Yes, Tarama salad and taramasalata generally refer to the same fish-roe dip, with the names reflecting different spellings and usage. Recipes are not identical, though: some use bread, while others use potato or vary the amount of lemon and oil.
What does Tarama salad taste like?
Tarama salad tastes savory and salty, with a distinct fish-roe flavor balanced by lemon. Olive oil and bread or potato give it a smooth, creamy texture; the intensity varies with the roe and recipe.
Why is Tarama salad pink?
Tarama salad is often pink because of the natural color of the fish roe used to make it. Its shade can range from pale to brighter pink depending on the roe and recipe, so color alone does not establish freshness.
How is Tarama salad traditionally served?
Tarama salad is served chilled as a meze or dip, often with bread, pita, crackers, or crunchy vegetables. A little olive oil and lemon on top make a simple garnish; it also fits well on a spread of small dishes.
How do you make Tarama salad at home?
To make Tarama salad, blend salted fish roe with soaked, squeezed bread and lemon juice, then slowly add olive oil until creamy. Taste and adjust the lemon, and chill it before serving so the flavors can settle.
How long does Tarama salad last in the fridge?
Keep homemade Tarama salad covered in the refrigerator and eat it within two days. Avoid leaving it out for extended periods, and follow the package’s storage instructions for a commercial version after opening.
Can you freeze Tarama salad?
You can freeze Tarama salad, but it may separate or turn grainy after thawing because its oil and other ingredients can lose their smooth emulsion. For the best texture, make or buy only what you can use while it is fresh.
Is Tarama salad healthy to eat?
Tarama salad can be part of a balanced meal, but it is typically salty and rich because it combines salted roe with olive oil. Enjoying a modest amount alongside vegetables or other less-salty foods helps keep the meal balanced.
Tarama salad Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Vitamin E
1.4mg · 9% DV
Vitamin D
1.12µg · 6% DV
Vitamin A
48µg · 5% DV
Minerals
Sodium
440mg · 19% DV
Selenium
7.2µg · 13% DV
Iodine
13µg · 9% DV
Phosphorus
44mg · 6% DV
Potassium ⭐
48mg · 1% DV
Tarama salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tarama salad
To burn the 132 calories in 2 tablespoon (medium) (40 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 Tarama salad?
Tarama salad is a Greek meze made by blending fish roe with olive oil and bread into a smooth, creamy spread. Recipes vary in texture and may include lemon juice, which adds a bright edge to its savoury, gently briny flavour.
In Greece it is commonly served as part of a spread of small dishes, with bread or toast for dipping; it also works with crackers or crunchy vegetables. Its rich texture comes with a high fat content, while the protein is comparatively modest. Enjoy it in a small portion alongside fresh vegetables, or use a lighter hand with the bread when serving it as part of a larger mezze meal.
How Nutritious Is Tarama salad?
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 Tarama salad 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 Tarama salad Contain Allergens?
Contains these allergens:
Which Diets Is Tarama salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tarama salad Fat Profile
SATURATED
1.68g
MONOUNSATURATED
6.6g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Tarama salad
Foods Similar to Tarama salad
Have another question about Tarama salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.