Calorie Chart / Seasoning & Sauces / Rouille sauce
How Many Calories Are in Rouille sauce?
Calculation of the nutritional value & Recommended Dietary Intake of rouille sauce
For g and a calorie requirement of kcal
| Calories 41 kcal | Proteins 0.3 g | Lipids 3.5 g | Carbohydrates 2.1 g |
| 2% | 0% | 5% | 1% |
Health benefits of rouille sauce
Rouille sauce - 100g
Calories 270 kcal
Proteins 2 g
Lipids 23 g
Carbohydrates 14 g
With around 270 kcal per 100 g, rouille sauce belongs to the moderate-to-high-calorie condiments family: it delivers more calories than a light tomato coulis but far fewer calories than butter or mayonnaise. A good part of these calories comes from extra-virgin olive oil, rich in heart-friendly monounsaturated fats (oleic acid). Olive oil also brings vitamin E and vitamin K, two antioxidants that help protect cells from oxidative stress while supporting blood clotting.
Garlic, another key ingredient, supplies vitamin B6, manganese, and the sulfur compound allicin, reputed for its supposed antibacterial and cardioprotective effects. Saffron gives rouille both its deep rusty color and a touch of iron, while hot chili pepper contributes capsaicin, studied for its thermogenic (calorie-burning) potential—although the overall impact on daily calories remains limited. Bread crumbs provide a small dose of complex carbohydrates and minerals such as phosphorus.
A cultural note for those tracking calories: "rouille" means "rust" in Provençal French, referring to the vibrant hue obtained when saffron, chili, and garlic emulsify with oil and egg yolk. Traditionally served with fish soup or bouillabaisse, the sauce highlights the Mediterranean diet, often praised for lowering cardiovascular risk despite a relatively liberal use of oil calories. In short, rouille sauce offers flavor, healthy fats, and antioxidants, but its calories add up quickly, so portion control is wise.
Tips for incorporating rouille sauce into a balanced diet
Because its 270 kcal quickly raise daily calories, think of rouille sauce as an aromatic accent rather than a side dish. One classic balanced plate is a Provençal fish soup topped with a thin slice of toasted baguette smeared with a teaspoon of rouille; you enjoy maximum taste for minimal calories. The same principle works with a baked fillet of monkfish or cod, served alongside steamed broccoli or zucchini. You keep lean protein high, fiber generous, and calories moderate.
If you crave something heartier, stir a tablespoon of rouille into a bowl of vegetable soup or a plate of brown rice pilaf. The sauce will lift flavors so you can cut other high-calorie toppings like cream. Athletes looking to increase healthy fats without exploding calories may blend rouille into a post-training wrap of grilled shrimp and prawn, lettuce, and tomato.
To keep calories under control: (1) measure the sauce with a teaspoon, (2) pair it with low-calorie vegetables, (3) privilege lean seafood over fatty meats. Thanks to its intense garlic-saffron profile, even 10 g (27 kcal) can transform a dish while leaving room in your calorie budget for dessert or an extra serving of greens.
Frequently Asked Questions
- How many calories are in rouille sauce?
- There are 270 kcal per 100 g.
- Is rouille sauce considered high in fat?
- Yes. About 23 g of lipids per 100 g contribute most of its calories, mainly from olive oil, which provides heart-healthy monounsaturated fats.
- Can rouille sauce fit into a weight-loss plan without exceeding daily calories?
- It can, provided you limit the portion to one teaspoon (≈10 g, ≈27 kcal) and balance the rest of the meal with low-calorie foods like pumpkin soup or grilled sea bass.
- What dishes traditionally use rouille sauce?
- The sauce crowns Provençal fish soup, bouillabaisse, and even grilled red mullet. Its strong flavor means you need little, helping manage calories.
- How can I reduce the calories of homemade rouille?
- Replace part of the olive oil with puréed roasted red pepper or strained Greek yogurt; the texture stays creamy while overall calories drop.
- Does rouille sauce contain gluten?
- Classic recipes include bread crumbs, so yes, it may contain gluten. Opt for gluten-free crumbs to keep both gluten and extra calories in check.
- Is rouille a good source of protein?
- No. It provides only about 2 g of proteins per 100 g; most of its calories come from fat.
- How long can I store rouille sauce?
- Homemade rouille keeps 2–3 days refrigerated. Longer storage risks spoilage and food waste, not extra calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
