Pepita cilantro sauce

Sauce

Item Rating: 64/100

1 serving (30 grams) contains 90 calories, 2.0 grams of protein, 9.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		708.7
% Daily Value*
Total Fat		70.9 g	90%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1181.1 mg	51%
Total Carbohydrates		15.7 g	5%
	Dietary Fiber	7.9 g	28%
	Sugars	0 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		78.7 mg	6%
Iron		3.9 mg	21%
Potassium		393.7 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 638 cal (83.6%)

Protein: 62 cal (8.2%)

Carbs: 62 cal (8.2%)

About Pepita cilantro sauce

Pepita cilantro sauce is a flavorful condiment made primarily from pepitas (pumpkin seeds), fresh cilantro, olive oil, garlic, lime juice, and optional spices. Originating from Latin American cuisine, the sauce offers a bright, nutty flavor profile and is commonly used in tacos, salads, grilled proteins, or as a dip. Pepitas are rich in healthy fats, protein, and essential nutrients such as magnesium, iron, and zinc. Cilantro contributes a fresh, herbal aroma while also adding dietary fiber, vitamin K, and antioxidants. This nutrient-dense sauce is a versatile addition to various dishes, promoting heart health and offering an array of beneficial compounds.

Health Benefits

• Supports heart health with the monounsaturated fats from olive oil and magnesium in pepitas.
• Promotes immune function due to the zinc content in pepitas.
• Boosts bone health with cilantro's vitamin K, which supports calcium regulation.
• Provides antioxidant protection through polyphenols in olive oil and phytochemicals in cilantro.
• Aids digestion with the dietary fiber from seeds and herbs.

Dietary Considerations

Allergens: Contains tree nuts (if pine nuts used instead of pepitas), garlic

Suitable for: Vegetarian, vegan, gluten-free, paleo

Not suitable for: Low-fodmap (contains garlic), nut-allergy diet (if pine nuts are substituted)

Selection and Storage

Store in an airtight container in the refrigerator for up to 5 days. Stir well before each use, as separation of the natural oils may occur.

Common Questions About Pepita cilantro sauce Nutrition

Is Pepita Cilantro Sauce high in protein?

Pepita Cilantro Sauce contains a moderate amount of protein, primarily derived from pepitas (pumpkin seeds), which offer about 2-3 grams of protein per tablespoon. While it is not a high-protein food, it can contribute to your daily protein intake when paired with other protein-rich ingredients.

Can I eat Pepita Cilantro Sauce on a keto diet?

Yes, Pepita Cilantro Sauce is generally keto-friendly since pepitas are low in carbohydrates and high in healthy fats. However, ensure the recipe avoids added sugars or high-carb ingredients like honey or certain sweeteners, maintaining net carbs under keto guidelines.

What are the health benefits of Pepita Cilantro Sauce?

Pepitas in the sauce are rich in magnesium, zinc, and healthy fats, supporting heart health and immune function. Cilantro adds antioxidants and can aid in detoxification. However, it may be high in calories due to the pepitas and oil, so portion control is key to avoid excessive calorie intake.

What is the recommended portion size for Pepita Cilantro Sauce?

A typical serving size of Pepita Cilantro Sauce is 1–2 tablespoons, providing flavor without overloading on calories or fat. This portion provides about 80–150 calories, depending on the specific ingredients used.

How does Pepita Cilantro Sauce compare to other similar sauces?

Unlike dairy-based sauces, Pepita Cilantro Sauce is plant-based and vegan-friendly. It is more nutrient-dense than creamy sauces due to the pepitas' healthy fats and micronutrients. However, it may be higher in calories compared to lighter dressings like vinaigrettes.

Data Sources & Scientific References