Taramasalata

Appetizer

Item Rating: 46/100

1 serving (50 grams) contains 200 calories, 4.0 grams of protein, 18.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		952.4
% Daily Value*
Total Fat		85.7 g	109%
	Saturated Fat	14.3 g	71%
	Polyunsaturated Fat	0 g
Cholesterol		95.2 mg	31%
Sodium		1904.8 mg	82%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	0 g	0%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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: 771 cal (81.8%)

Protein: 76 cal (8.1%)

Carbs: 95 cal (10.1%)

About Taramasalata

Taramasalata is a traditional Greek and Mediterranean dip made from fish roe (commonly cod, carp, or mullet), olive oil, lemon juice, breadcrumbs, and occasionally onion or garlic. Known for its smooth, creamy texture and distinct savory flavor, it is often served as part of a mezze platter with bread or raw vegetables. Nutritionally, taramasalata is calorie-dense (about 400 calories per 100g) due to its high fat content, primarily from heart-healthy olive oil. It provides protein (approximately 8g per 100g), essential omega-3 fatty acids from fish roe, and small amounts of vitamins and minerals like iron and calcium. However, it also tends to be high in sodium due to its use of cured fish roe, making it something to enjoy in moderation within a balanced diet.

Health Benefits

• Rich in omega-3 fatty acids from fish roe, supporting heart and brain health.
• Contains olive oil, providing monounsaturated fats that may help reduce LDL cholesterol levels.
• Provides protein (8g per 100g), aiding in muscle repair and growth.
• Iron content (1mg per 100g) contributes to healthy red blood cell function.
• Calcium (40mg per 100g) supports strong bones and teeth.

Dietary Considerations

Allergens: Contains fish, wheat (if breadcrumbs are used), soy (if soy-based ingredients are added)

Suitable for: Mediterranean diet, pescatarian diet

Not suitable for: Vegan diet, vegetarian diet, gluten-free diet (unless gluten-free breadcrumbs are used)

Selection and Storage

Store taramasalata in an airtight container in the refrigerator and consume within 3-5 days. Avoid leaving it out at room temperature for extended periods to maintain freshness and prevent spoilage.

Common Questions About Taramasalata Nutrition

Is taramasalata high in protein?

Taramasalata contains 8 grams of protein per 100 grams, making it a moderate source of protein. The protein primarily comes from the fish roe used in its preparation, which is nutrient-dense but not as high in protein as lean meats or legumes.

Can I eat taramasalata on a keto diet?

Yes, taramasalata can fit into a keto diet as it is high in fat (36 grams per 100 grams) and relatively low in carbs (10 grams per 100 grams). However, check for added ingredients like bread or potatoes in the recipe, as these can increase the carb count significantly.

Is taramasalata healthy to eat regularly?

Taramasalata can be a healthy choice in moderation, as it provides healthy fats, omega-3s, and protein from the fish roe. However, it is quite high in calories (400 kcal per 100 grams) and sodium (800 mg per 100 grams), so excessive consumption may contribute to weight gain or high blood pressure.

What is the recommended serving size for taramasalata?

A typical serving size of taramasalata is 2 tablespoons (approximately 30 grams), which contains about 120 calories, 2.4 grams of protein, and 3 grams of carbohydrates. This portion size helps balance its high calorie and fat content while enjoying its flavor.

How does taramasalata compare to hummus?

Taramasalata is higher in calories (400 kcal vs. 166 kcal per 100 grams) and fat (36 g vs. 10 g) than hummus. While taramasalata is rich in omega-3 fatty acids from fish roe, hummus is a plant-based option and provides more fiber and carbohydrates due to chickpeas. The choice depends on dietary needs and preferences.

Data Sources & Scientific References