Marinades

A marinade is a seasoned liquid mixture used to flavor and tenderize raw ingredients like meat, poultry, fish, or vegetables before cooking. It typically consists of an acidic component (like vinegar, citrus juice, or yogurt), oil, and a blend of herbs, spices, and aromatics. The practice is a global culinary technique with countless regional variations.

🍽️ Nutrition at a glance

Nutritionally, a marinade's profile varies widely by recipe, but it is generally not a significant source of calories or macronutrients on its own, as much of it is discarded. Its primary contribution is flavor, sodium, and trace amounts of fat-soluble vitamins from herbs and spices.

Nutrition breakdown

Calories	45 kcal
Protein	0.5 g
Carbs	2 g
Fat	4 g
Fiber	0.5 g
Sugar	1 g
Sodium	480 mg
Sodium	480 mg
Vitamin C	3 mg
Vitamin K	5 mcg
Potassium	50 mg
Iron	0.3 mg
Calcium	10 mg
Manganese	0.1 mg
Allicin (from garlic)	Trace

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Culturally, marinades are a universal cooking method found in nearly every cuisine, from Argentine chimichurri to Indian tandoori mixes. Nutritionally, acidic marinades can help break down tough muscle fibers in meat, potentially aiding in digestibility.