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Basil Cretan meze Calories
Cheese, walnut, olive oil and basil meze
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Basil Cretan meze (30 g) has 107 calories. That works out to 356 calories per 100 g. It contains 1.7 g of carbs, 4 g of protein, 9.6 g of fat and 0.6 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Basil Cretan meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
107
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
4g
· 8% DV
Fat
9.6g
· 12% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 15% · Fat 79%
Basil Cretan meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Basil Cretan meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 107 kcal |
| 1 tablespoon (small) | 15 g | 53 kcal |
| 1 ounce (medium) | 28 g | 100 kcal |
| 3 tablespoon (large) | 45 g | 160 kcal |
| 1 serving (medium) | 50 g | 178 kcal |
| 1 serving (large) | 75 g | 267 kcal |
| 100 g | 100 g | 356 kcal |
| 1 cup (large) | 180 g | 641 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Basil Cretan meze
What is Basil Cretan meze?
Basil Cretan meze is a cold cheese-based dip made with basil, walnuts and olive oil. Recipes vary in their choice of cheese and seasonings, but it is usually served as part of a spread of small dishes.
How do you make Basil Cretan meze?
To make Basil Cretan meze, mash or crumble the cheese, then mix it with chopped basil, walnuts and olive oil. Mix rather than fully puréeing the ingredients to keep some texture, and chill it briefly before serving if you have time.
What cheese works best in Basil Cretan meze?
Feta, a mild fresh cheese, or a blend can work in Basil Cretan meze. Feta gives it a saltier, firmer result, while a softer cheese makes a creamier dip; taste before adding extra salt.
What do you serve with Basil Cretan meze?
Serve Basil Cretan meze with toasted bread, crackers or crisp vegetables for dipping. It also fits well on a Mediterranean mezze platter alongside olives and other small dishes; offer a sturdy bread if the dip is thick.
Can you make Basil Cretan meze ahead of time?
Yes, Basil Cretan meze can be made ahead and kept covered in the refrigerator. Chilling gives the flavors time to mingle, but stir it before serving because the olive oil may firm up when cold.
How long does Basil Cretan meze keep in the fridge?
Basil Cretan meze keeps for about 3–4 days in a sealed container in the refrigerator. Use a clean spoon when serving, and discard any portion that has been left at room temperature for an extended time.
Can Basil Cretan meze be frozen?
Freezing Basil Cretan meze is not recommended because the cheese can become grainy and the olive oil may separate as it thaws. Make a smaller batch instead, or refrigerate leftovers and stir them before serving.
Can you make Basil Cretan meze without walnuts?
Yes, you can make Basil Cretan meze without walnuts. The dip will lose some crunch, so add toasted seeds if suitable, or leave them out for a smoother version; adjust the olive oil to reach your preferred consistency.
Is Basil Cretan meze the same as tirokafteri?
No, Basil Cretan meze is not necessarily the same as tirokafteri. Basil Cretan meze is characterized by basil and walnuts, while tirokafteri is typically a spicy cheese dip; recipes for both can vary.
Can Basil Cretan meze be used as a sandwich spread?
Yes, Basil Cretan meze works as a sandwich spread because its cheese and olive oil make a savory, creamy filling. Pair it with tomato, cucumber or roasted vegetables, and avoid adding much extra salty cheese if the meze is already salty.
Basil Cretan meze Vitamins & Minerals
Vitamins
B12
0.32µg · 13% DV
B2
0.11mg · 8% DV
Biotin
1.83µg · 6% DV
Vitamin E
0.81mg · 5% DV
Minerals
Phosphorus
92mg · 13% DV
Calcium
111mg · 11% DV
Copper
0.09mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
54mg · 2% DV
Basil Cretan meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basil Cretan meze
To burn the 107 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Basil Cretan meze?
Basil Cretan meze is a Cretan-inspired cheese spread mixed with walnuts, olive oil and fresh basil. Recipes vary in the type of cheese and how finely the ingredients are combined, but the result is generally soft enough to scoop or spread.
Basil lends a fresh, aromatic note, while walnuts add a gentle earthiness and a little texture against the creamy, savoury cheese. In Crete and across Greece, meze like this is shared at the table with bread and other small dishes; it also fits easily into a Mediterranean-style snack or appetiser spread elsewhere. It is rich in fat and energy, with 13.2 g of protein per 100 g. Serve a modest spoonful with sliced vegetables or bread for a balanced plate.
How Nutritious Is Basil Cretan meze?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Basil Cretan meze Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Basil Cretan meze Contain Allergens?
Contains these allergens:
Which Diets Is Basil Cretan meze Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Basil Cretan meze Fat Profile
SATURATED
3.12g
MONOUNSATURATED
4.14g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 24.4:1
Above the ideal 4:1 (24.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.