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Beetroot yogurt walnut meze Calories
A traditional Turkish meze made with beets, yogurt, walnuts, and olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beetroot yogurt walnut meze (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 12.6 g of carbs, 3.8 g of protein, 7.4 g of fat and 2.5 g of fiber. Its 66 µg of Folate covers 17% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Beetroot yogurt walnut meze Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
3.8g
· 8% DV
Fat
7.4g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 11% · Fat 51%
Beetroot yogurt walnut meze nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 3.8 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 1 Serving of Beetroot yogurt walnut meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 piece (mini) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (jumbo) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Beetroot yogurt walnut meze
What is beetroot yogurt walnut meze made of?
Beetroot yogurt walnut meze is a Turkish-style meze made from cooked beetroot mixed with yogurt, walnuts and olive oil. Garlic is common in many versions, while herbs and seasonings vary from recipe to recipe.
How do you make beetroot yogurt walnut meze?
To make beetroot yogurt walnut meze, grate or finely chop cooked, cooled beetroot and mix it with yogurt, chopped walnuts and olive oil. Add garlic and seasoning if you like, then chill it briefly before serving.
What do you serve with beetroot yogurt walnut meze?
Serve beetroot yogurt walnut meze alongside grilled meat, fish, or other small plates as part of a meze spread. It also works with flatbread or toasted bread, and its cool, tangy texture pairs well with warm, savory dishes.
Can beetroot yogurt walnut meze be made ahead?
Yes, beetroot yogurt walnut meze can be made a day ahead and kept covered in the refrigerator. The flavors meld as it rests; for a crunchier finish, reserve some of the walnuts and scatter them over the meze just before serving.
How long does beetroot yogurt walnut meze last in the fridge?
Beetroot yogurt walnut meze keeps for about 2–3 days in a covered container in the refrigerator. Use a clean utensil when serving, and discard it if its smell or appearance changes; don’t leave the yogurt-based meze sitting out for extended periods.
Should you boil or roast beetroot for beetroot yogurt walnut meze?
Either method works for beetroot yogurt walnut meze. Boiling is straightforward, while roasting gives the beetroot a more concentrated, earthy flavor. Let the beetroot cool completely and drain it well before mixing it with yogurt.
Why does beetroot yogurt walnut meze turn watery?
Beetroot yogurt walnut meze can turn watery if the cooked beetroot hasn’t drained well or the yogurt is thin. Cool and drain the beetroot before mixing, and use thick yogurt; chilling the finished meze helps it hold its texture.
Can beetroot yogurt walnut meze be made without garlic?
Yes, you can make beetroot yogurt walnut meze without garlic. Garlic is a popular addition, not essential to the dish, so beetroot, yogurt, walnuts and olive oil can still make a flavorful meze on their own.
Can you use Greek yogurt in beetroot yogurt walnut meze?
Yes, Greek yogurt works well in beetroot yogurt walnut meze and gives it a thicker, creamier texture. If it feels too dense, loosen the mixture with a small amount of olive oil rather than adding watery beetroot.
Can beetroot yogurt walnut meze be frozen?
Freezing beetroot yogurt walnut meze is not recommended. Yogurt can separate and become grainy after thawing, while the beetroot may release extra liquid; make a fresh batch or keep it refrigerated instead.
Beetroot yogurt walnut meze Vitamins & Minerals
Vitamins
Folate
66µg · 17% DV
B12
0.18µg · 8% DV
B5
0.36mg · 7% DV
B2
0.08mg · 6% DV
Minerals
Copper
0.11mg · 12% DV
Phosphorus
78mg · 11% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
252mg · 7% DV
Sodium
144mg · 6% DV
Beetroot yogurt walnut meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot yogurt walnut meze
To burn the 132 calories in 1 serving (medium) (120 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 Beetroot yogurt walnut meze?
Beetroot yogurt walnut meze is a Turkish starter made by combining cooked beetroot with yogurt, walnuts and olive oil. The beetroot brings gentle sweetness and an earthy flavour, while the yogurt makes the mixture creamy and refreshing; walnuts add a satisfying crunch. It is usually served chilled as part of a spread of meze, alongside bread, grilled dishes or other small plates. At home, it also makes an easy side for a simple lunch.
Its nutritional profile balances beetroot’s fibre with some protein from the yogurt; a 100 g portion provides 110 calories. For a lighter version, use plenty of yogurt and go easy on the olive oil, adding the walnuts just before serving to keep their texture.
How Nutritious Is Beetroot yogurt walnut meze?
Nutrient density
High
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 Beetroot yogurt walnut meze Processed?
NOVA 3
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 Beetroot yogurt walnut meze Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot yogurt walnut meze Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beetroot yogurt walnut meze Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.64g
POLYUNSATURATED
3g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.