Calorie Chart / Seasoning & Sauces / Green sauce
How Many Calories Are in Green sauce?
Calculation of the nutritional value & Recommended Dietary Intake of green sauce
For g and a calorie requirement of kcal
| Calories 57 kcal | Proteins 0.9 g | Lipids 5.9 g | Carbohydrates 0.2 g |
| 3% | 1% | 9% | 0% |
Health benefits of green sauce
Green sauce - 100g
Calories 379 kcal
Proteins 6 g
Lipids 39 g
Carbohydrates 1 g
When people search for "green sauce calories," they usually want to know whether this bright herb purée will overload a meal with calories. Because it is built on an oil emulsion, green sauce is indeed a high-calorie condiment, even though its intense flavour lets you keep the portion—and therefore the calories—very small.
Despite its calories, the sauce supplies interesting micronutrients: the fresh parsley, chervil, or cilantro often used are rich in vitamin K, vitamin C, and provitamin A, while capers and garlic add trace amounts of iron, potassium, and magnesium. These elements can support normal blood clotting, immune function, and electrolyte balance.
Olive oil, the usual fat base, brings monounsaturated oleic acid and polyphenols that are supposed to help maintain healthy cholesterol levels and provide antioxidant activity. These effects remain "supposed" because most studies look at larger oil servings than those found in a spoonful of sauce. Still, the good fat profile means that the calories come mainly from quality lipids rather than added sugars.
Beyond strict calories, green sauce has a long history: versions of "salsa verde" appeared in Ancient Rome, traveled through medieval Europe, and now enliven dishes from Italy to Mexico. The sauce's vivid colour once signaled freshness at a time when cooks counted precious calories from any source they could find.
Tips for incorporating green sauce into a balanced diet
A tablespoon of green sauce adds about one-third of the calories of a standard serving of butter, yet delivers far more aroma. Use the strong taste to your advantage: one small spoon can lift an entire plate, keeping total calories under control.
For a balanced lunch, spoon the sauce over a grilled salmon fillet and serve it with steamed quinoa and lemon. The quinoa supplies complex carbohydrates and fibre, the fish provides proteins, and the herbs give freshness without excessive calories.
If you prefer poultry, coat a hot chicken breast with a thin veil of the sauce and accompany it with sautéed broccoli. The vitamins in the greens complement the proteins while the dish keeps overall calories moderate compared with fried alternatives.
Green sauce also brightens roasted eggplant, grilled zucchini, or even whole-grain pasta. Add it at the last minute so the herbs stay vibrant; a little goes a long way, saving calories while amplifying flavour.
Frequently Asked Questions
- How many calories are in green sauce?
- There are 379 kcal per 100 g.
- Is green sauce considered fatty?
- Yes. Most of its calories come from lipids—about 39 g of fat per 100 g—so it is higher in calories than tomato-based condiments.
- Can I include green sauce in a weight-loss diet without blowing my calorie budget?
- You can: limit the portion to one teaspoon (about 20–25 calories) and count those calories in your daily allowance.
- Does heating the sauce change its calories?
- Cooking may evaporate a little water but does not reduce fat, so calories stay virtually the same. Add it cold to keep both flavour and calories steady.
- How does green sauce compare with Hollandaise sauce in calories?
- Hollandaise contains even more fat, so its calories per 100 g are higher. Green sauce is still calorie-dense, just less so.
- What nutrients does green sauce provide besides calories?
- Alongside calories, you get vitamin K, vitamin C, vitamin E, and small amounts of iron, magnesium, and potassium from its fresh herbs.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
