How Many Calories Are in Chimichurri?

January 5, 2026 •

4 min read

On average, a single tablespoon of traditional chimichurri contains approximately 45-60 calories, though the exact number can vary significantly. This calorie count is largely influenced by its primary ingredient, olive oil, which is high in monounsaturated fats. Understanding how many calories are in chimichurri helps you manage your intake while still enjoying its vibrant flavor.

Quick Summary

The calorie count of chimichurri is primarily determined by its olive oil content. Variations in recipes, from homemade to store-bought, and portion sizes dramatically affect the total nutritional value. Making simple ingredient swaps can significantly lower the calorie count.

Key Points

Olive Oil is the Main Calorie Source: The high-calorie content of chimichurri comes primarily from the extra virgin olive oil used in the recipe.
Calories Vary by Recipe: The number of calories in chimichurri is not fixed and depends on the specific recipe, particularly the ratio of oil to herbs.
Portion Control is Key: Due to its caloric density from oil, managing your portion size is the most effective way to control your calorie intake when enjoying chimichurri.
Lower-Calorie Versions are Possible: You can reduce the calorie count by using less oil or cutting the oil with water, vinegar, or citrus juice without sacrificing flavor.
Homemade Offers Better Control: Making chimichurri at home gives you complete control over the ingredients, allowing you to create a healthier, low-calorie version.
Contains Healthy Ingredients: Despite being calorie-dense, chimichurri is packed with beneficial vitamins and antioxidants from fresh herbs, garlic, and olive oil.

The Caloric Breakdown of Traditional Chimichurri

Traditional chimichurri is a vibrant and zesty sauce originating from Argentina and Uruguay, celebrated for its fresh herbs, garlic, and tangy vinegar. While the sauce’s herbaceous components are very low in calories, the bulk of its caloric content comes from a single, high-fat ingredient: extra virgin olive oil. Olive oil provides heart-healthy monounsaturated fats, but it is also very calorie-dense, with one tablespoon containing over 100 calories on its own. The average tablespoon serving of finished chimichurri typically contains between 45 and 60 calories, but this can fluctuate based on the oil-to-herb ratio.

Factors Influencing Chimichurri's Calorie Count

The calories in chimichurri are not set in stone; they depend on several variables. These factors include the specific recipe used, the type and amount of oil, and whether the sauce is homemade or store-bought. Store-bought versions can sometimes contain additional preservatives or sweeteners, which might slightly alter the nutritional profile.

Oil Quantity: The most significant variable. A recipe heavy on olive oil will naturally have a much higher calorie count per serving than one that uses oil more sparingly.
Oil Type: While olive oil is traditional, some recipes might substitute or mix with other oils like canola, which have slightly different nutritional profiles.
Herb-to-Oil Ratio: A chunky, herb-packed chimichurri will be less calorie-dense than a smoother, oilier version. Some low-calorie recipes suggest cutting the oil with water to create a creamier but lighter sauce.
Additives: Some variations include ingredients not found in the traditional recipe, such as avocados, which can increase the fat and calorie content.

How to Create a Lower-Calorie Chimichurri

For those seeking a healthier version, adjusting the recipe is a simple and effective strategy. The core flavor profile of chimichurri comes from its herbs and acid, so reducing the oil won’t sacrifice taste.

Ingredient Swaps and Adjustments:

Reduce Olive Oil: Use a smaller amount of extra virgin olive oil. For example, use ½ cup of olive oil instead of a full cup.
Cut with Water: Follow the lead of some chefs and dilute the sauce with a bit of water to achieve a creamy consistency without the added calories from more oil.
Use Citrus Juice: Incorporate fresh lemon or lime juice to add extra tang and liquid, replacing some of the oil.
Increase Vinegar: Boost the red wine vinegar content. Vinegar adds sharp flavor with almost no calories, helping to balance the other ingredients.
Add Vegetables: Finely chopped tomatoes or onions can be added to bulk up the sauce, adding volume and nutrients with very few calories.

Homemade vs. Store-Bought Chimichurri

The nutritional differences between homemade and store-bought chimichurri can be notable, as commercial products may contain different ingredients or more oil than a typical homemade recipe.


Feature	Homemade Chimichurri	Store-Bought Chimichurri
Calorie Control	You have complete control over the quantity and type of oil used, allowing for lower-calorie versions.	Calorie content is fixed based on the manufacturer's recipe. Variations can exist between brands.
Ingredients	Uses fresh herbs (parsley, oregano) and high-quality olive oil. No preservatives or additives.	May contain preservatives to extend shelf life. Ingredient quality can vary.
Flavor	Brighter, fresher, and more robust flavor profile due to freshly chopped herbs.	Flavor can be muted or altered due to processing and preservation methods.
Portion Size	Easy to control your own portioning, which is key for managing caloric intake.	Standardized serving sizes are listed on the label, which may not align with your actual usage.
Customization	Easily customizable to suit dietary needs or preferences, such as lower sodium or specific spice levels.	No customization possible without altering the product post-purchase.

The Health Benefits of Chimichurri Ingredients

Beyond just the calories, chimichurri is packed with beneficial ingredients.

Parsley: A rich source of vitamins A, C, and K, as well as potent antioxidants like chlorophyll.
Garlic: Contains organosulfur compounds, including allicin, known for their anti-inflammatory and immune-boosting properties.
Oregano: Features carvacrol, an essential oil with significant anti-inflammatory benefits.
Olive Oil: A source of heart-healthy monounsaturated fats and a phenolic compound called oleocanthal, which has anti-inflammatory effects.
Red Wine Vinegar: Provides tangy flavor with very few calories and may offer some metabolic benefits due to its acetic acid content.

Conclusion: Enjoy Chimichurri Mindfully

In conclusion, while the core ingredients like herbs and vinegar are low in calories, the olive oil content makes chimichurri a calorically dense sauce. A standard tablespoon can contain around 45-60 calories, but this can be significantly reduced by adjusting the oil-to-herb ratio or by using less oil. Knowing this allows you to enjoy the sauce's robust flavor and numerous health benefits without derailing your dietary goals. Always opt for homemade when possible to control the ingredients and quality, and remember that portion control is key. A little goes a long way with this potent and delicious condiment, so you can add a flavor boost to your meal with just a modest drizzle.

Enjoying chimichurri mindfully means paying attention to how much you use, especially if you are watching your calorie intake. For a classic recipe and further health information, you can explore resources like the MyPlate.gov website.

Frequently Asked Questions

Chimichurri can be high in calories due to its olive oil content, making it calorically dense. However, it is not inherently fattening if consumed in moderation, and healthier versions can be made with less oil.

A typical tablespoon of chimichurri contains approximately 45-60 calories, though this can vary depending on the oil-to-herb ratio in the recipe.

Yes, you can make a low-calorie version by reducing the amount of olive oil and replacing it with water, or by increasing the amount of red wine vinegar and citrus juice.

Not necessarily, but store-bought versions often have standardized recipes that may contain more oil and fewer herbs than a typical homemade batch. Making it at home allows for better calorie control.

The vast majority of the calories in chimichurri come from the olive oil. The fresh herbs, garlic, and vinegar contribute very few calories.

Yes, chimichurri is healthy in moderation. Its ingredients, including parsley, garlic, and olive oil, offer numerous health benefits such as antioxidants and heart-healthy fats.

Since chimichurri is calorie-dense, a larger portion will significantly increase your total calorie intake. Using a tablespoon or two as a condiment is very different from using it as a heavy marinade.