Calories in Chimichurri: Nutrition Facts & Serving Sizes
Per 1 tbsp (15g)
Per 100g
Source: Web research, March 2026.
One tablespoon of chimichurri (15g) contains 60 calories, almost entirely from fat. Per 100g, chimichurri has 400 calories with 40g of fat, 6.7g of carbs, and 3.3g of protein. It is an Argentine herb sauce made primarily from olive oil, parsley, garlic, red wine vinegar, and spices. The fat profile is dominated by monounsaturated fat (27.6g per 100g) from the olive oil base, the same heart-healthy fat found in extra virgin olive oil. Vitamin K is high at 296.5mcg per 100g from the fresh parsley, and vitamin C comes in at 24mg per 100g. Chimichurri is calorie-dense for a condiment, so measuring by tablespoon is important when tracking macros.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (15g) | 60 | 0.5g | 1g | 6g | 0.3g |
| 100g | 400 | 3.3g | 6.7g | 40g | 2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 400 | 20% |
| Protein | 3.3g | 7% |
| Total Fat | 40g | 51% |
| Saturated Fat | 5.7g | 28% |
| Total Carbohydrates | 6.7g | 2% |
| Dietary Fiber | 2g | 7% |
| Sugars | 1.3g | 3% |
| Sodium | 333mg | 14% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.7g | 2% |
| Calcium | 60mg | 5% |
| Iron | 2.5mg | 14% |
| Potassium | 180mg | 4% |
| Vitamin A | 226mcg | 25% |
| Vitamin C | 24mg | 27% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 18mg | 4% |
| Phosphorus | 22mg | 2% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.5mcg | 1% |
| Folate | 38mcg | 10% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chimichurri
Chimichurri is a nutrient-dense condiment thanks to its fresh herb base. The parsley and garlic provide meaningful amounts of vitamin K (296.5mcg per 100g), which supports bone metabolism and blood clotting. Even at a tablespoon serving, you get a notable dose of vitamin K that contributes to the daily recommended intake of 120mcg.
The olive oil base delivers monounsaturated fatty acids at 27.6g per 100g, the same oleic acid found in extra virgin olive oil that supports cardiovascular health and reduces inflammation. Using chimichurri instead of higher-saturated-fat condiments like butter or cream-based sauces is a straightforward upgrade for heart health.
Vitamin C at 24mg per 100g (from herbs and garlic) supports collagen synthesis, immune function, and iron absorption. The garlic component also contributes allicin, a sulfur compound with antibacterial and anti-inflammatory properties that has been studied for cardiovascular benefits.
For practical use, chimichurri is excellent paired with grilled steak, chicken, or fish. It transforms plain proteins into restaurant-quality meals with no cooking beyond blending. On a cut, it adds bold flavor to lean proteins without the sugar load of BBQ sauce or the caloric density of cream sauces, provided you stick to one to two tablespoons.
Dietary Considerations
Chimichurri is naturally vegan, vegetarian, gluten-free, dairy-free, keto-friendly, paleo, and Whole30 compliant. It is essentially pure olive oil and fresh herbs with negligible carbs at typical serving sizes. For weight loss, the main consideration is portion control. At 60 calories per tablespoon, a heavy pour onto steak or chicken adds up quickly. Measure it rather than free-pouring. The sodium at 333mg per 100g (50mg per tablespoon) is moderate and manageable in a balanced diet.
Daily Intake (100g)
100g of chimichurri provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chimichurri?
One tablespoon of chimichurri (15g) has 60 calories. Per 100g, chimichurri contains 400 calories. The calories come almost entirely from olive oil, which is 100% fat.
Is chimichurri good for weight loss?
Chimichurri can fit into a weight loss diet in controlled amounts. At 60 calories per tablespoon, it adds bold flavor to lean proteins with minimal calories compared to cream sauces or cheese-based toppings. Stick to one tablespoon and use it to enhance grilled chicken or fish without the calorie cost of heavier sauces.
How much protein in chimichurri?
Chimichurri has 3.3g of protein per 100g and about 0.5g per tablespoon (15g). It is not a protein source. Use it as a condiment to flavor high-protein foods like steak or chicken.
Is chimichurri keto-friendly?
Yes. Chimichurri has only 6.7g of carbs per 100g, and at a tablespoon serving the carbs are about 1g. It is fully keto-compatible and pairs well with the high-fat meats typical of ketogenic diets.
What goes well with chimichurri?
Chimichurri is the classic Argentine accompaniment to grilled steak, particularly flank steak and skirt steak. It also pairs well with grilled chicken, lamb, shrimp, and roasted vegetables. It works as a marinade before cooking or a finishing sauce drizzled on after.
How do you make chimichurri?
Chimichurri is made by finely chopping fresh parsley and garlic, then mixing with olive oil, red wine vinegar, oregano, salt, and red pepper flakes. The ratio is roughly 1 cup parsley to 1/2 cup olive oil, 3 to 4 cloves garlic, and 2 tablespoons red wine vinegar. It can be made in a food processor or by hand.
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