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Tapenade

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Tapenade

Sauces & fermented · 20 g serving · 30 min total

Enjoy in moderation

1 thìa tapenade 20g ~80 kcal, 8g béo oliu, natri 280mg.

Lời khuyên: 1/2 thìa, bánh mì vừa.

42 kcal per serving

Protein 0.8 g · Carbs 1.1 g · Fat 4.0 g · Fibre 0.2 g · Sugars 0.0 g · Sodium 183.8 mg

Where the calories come from

Where the calories come fromCalories: 7% protein, 10% carbohydrate, 83% fat. 42 kcal total.42kcal / serving
  • Protein0.75 g · 7%
  • Carbohydrate1.09 g · 10%
  • Fat4 g · 83%

Estimated, per 20 g serving.

Daily Value at a glance

Protein1 % % Daily Value
Fibre1 % % Daily Value
Sodium8 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 20 g Estimated

NutrientAmount% Daily Value
Energy41.7 kcal2%
Protein0.7 g1%
Carbohydrate1.1 g0%
of which net carbs (carbs minus fibre)0.9 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat4.0 g5%
of which saturated fat0.7 g3%
Fibre0.2 g1%
Sodium183.8 mg8%
Where the calories come from
Protein 7% · Carbohydrate 11% · Fat 86% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.5 µg RAE0%
Vitamin C0.4 mg0%
Vitamin E0.6 mg4%
Vitamin K2.2 µg2%
Niacin (B3)0.4 mg3%
Folate (B9)0.4 µg0%
Calcium18.5 mg1%
Iron0.9 mg5%
Magnesium2.2 mg1%
Phosphorus7.0 mg1%
Potassium17.5 mg0%
Zinc0.1 mg1%
Selenium1.6 µg3%
Cholesterol1.7 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 20 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIron: 5 %; Vitamin E: 4 %; Niacin (B3): 3 %; Selenium: 3 %; Vitamin K: 2 %; Calcium: 1 %Iron5 %Vitamin E4 %Niacin (B3)3 %Selenium3 %Vitamin K2 %Calcium1 %
Health scoreHealth score 39 out of 100, rated Low.39/ 100
Low

Health score

39 / 100 · Low

Formula: protective index 44 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 39, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy208.5 kcal10%
Protein3.7 g7%
Carbohydrate5.4 g2%
of which net carbs (carbs minus fibre)4.2 g—
of which sugars0.2 g—
of which added sugars0.1 g0%
Fat20.0 g26%
of which saturated fat3.4 g17%
Fibre1.2 g4%
Sodium919.2 mg40%
Where the calories come from
Protein 7% · Carbohydrate 10% · Fat 86% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A12.7 µg RAE1%
Vitamin C2.1 mg2%
Vitamin D0.2 µg1%
Vitamin E3.1 mg21%
Vitamin K11.2 µg9%
Niacin (B3)2.1 mg13%
Vitamin B60.1 mg6%
Folate (B9)2.2 µg1%
Vitamin B120.1 µg4%
Calcium92.5 mg7%
Iron4.7 mg26%
Magnesium11.2 mg3%
Phosphorus34.9 mg3%
Potassium87.5 mg2%
Zinc0.4 mg4%
Selenium8.0 µg15%
Copper0.2 mg22%
Manganese0.1 mg4%
Cholesterol8.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Ô liu — 13 g
  • Dầu ô liu — 2 g
  • Caper — 2 g
  • Cá cơm — 2 g
  • Tỏi — 1 g

How it is made

cook, ferment · Prep 15 min · Cook 15 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

  • Calo 80, xơ 1g
  • Béo 8g (oliu)

Watch out for

  • Natri 280mg
  • Đạm 1g

Healthier swaps

Portion sizes

  • Spoon — 5 g
  • Spoon — 15 g
  • Serving — 20 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

42 kcal per 20 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 10 min10 min
Running (steady run, 8 MET)≈ 4 min4 min
Cycling (moderate pace, 6 MET)≈ 6 min6 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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