Calorie Chart / Seasoning & Sauces / Tapenade
How Many Calories Are in Tapenade?
Calculation of the nutritional value & Recommended Dietary Intake of tapenade
For g and a calorie requirement of kcal
| Calories 239 kcal | Proteins 5.6 g | Lipids 24 g | Carbohydrates 0.1 g |
| 12% | 7% | 36% | 0% |
Health benefits of tapenade
Tapenade - 100g
Calories 478 kcal
Proteins 11.2 g
Lipids 48 g
Carbohydrates 0.2 g
Tapenade is classified as a high-calorie condiment: its 478 kcal per 100 g place it among the spreads that deliver a large amount of calories in a very small serving. Nevertheless, those calories are largely provided by extra-virgin olive oil, rich in monounsaturated fatty acids (oleic acid) that may help maintain healthy cholesterol levels. The spread also supplies vitamin E, an antioxidant that protects cell membranes, and small amounts of iron, calcium, and magnesium.
Polyphenols naturally present in olives give tapenade reputed anti-inflammatory and cardiovascular benefits. Capers add quercetin, another antioxidant, while anchovies contribute a touch of iodine and protein. Historically, the recipe was first documented in Marseille in 1880; its name comes from "tapenas," the Provençal word for capers. Keep in mind, however, that the spread is salty and energy-dense: monitoring calories is advised for anyone on a weight-loss program, whereas endurance athletes sometimes use these concentrated calories to boost energy intake without increasing food volume.
Tips for incorporating tapenade into a balanced diet
A single tablespoon of tapenade (about 20 g) already brings close to 100 calories, so portion control is the first rule if you are counting calories. Spread it thinly on whole-grain baguette crostini and pair it with raw sticks of cucumber or carrot to dilute calories while adding fiber and crunch.
For a balanced main dish, stuff a grilled chicken breast with a teaspoon of tapenade, fresh thyme, and diced zucchini. You will enjoy the savory aroma without an excessive surge of calories, and the lean proteins help stabilize blood sugar.
Another idea is to whisk one teaspoon of tapenade into a lemon vinaigrette and drizzle it over a bowl of warm quinoa, cherry tomatoes, and herbs. Compared with serving the spread pure, the same flavor is obtained for fewer calories per bite. Whatever the recipe, remember to taste before salting: tapenade is already seasoned, so you avoid adding unnecessary sodium—and, by keeping quantities small, you also keep calories in check.
Frequently Asked Questions
- How many calories are in tapenade?
- Tapenade provides 478 kcal per 100 g.
- Is tapenade considered high in calories?
- Yes, with nearly 500 kcal per 100 g, it is definitely high in calories compared with fresh vegetables or even spreads like guacamole.
- How can I enjoy tapenade while limiting calories?
- Use one teaspoon (around 35 kcal) as a seasoning rather than a thick spread, combine it with low-calorie foods such as lettuce or tomato, and avoid pairing it with fried items that would add more calories.
- Does cooking tapenade change its calories?
- Heating may evaporate a trace of water but does not significantly modify fat content; therefore, the calories remain practically identical.
- Is tapenade suitable for athletes needing extra calories?
- Absolutely: its dense calories, healthy fats, and modest protein make it useful when you must raise energy intake without increasing meal size.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
