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Beetroot Yogurt Walnut Mezze Calories
Beetroot yogurt mezze, with walnuts, refreshing, probiotic, fiber-rich
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 Mezze (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 12.6 g of carbs, 5 g of protein, 7.4 g of fat and 2.8 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Beetroot Yogurt Walnut Mezze Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
5g
· 10% DV
Fat
7.4g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 15% · Fat 48%
Beetroot Yogurt Walnut Mezze nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 5 g | 10% |
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 Mezze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 2 tablespoon (chopped) | 40 g | 44 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 serving (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Beetroot Yogurt Walnut Mezze
What is in beetroot yogurt walnut mezze?
Beetroot yogurt walnut mezze is typically made with cooked beetroot, plain yogurt, chopped or crushed walnuts, and often garlic, salt, and olive oil. Recipes vary, so herbs or lemon juice may also be added.
How do you make beetroot yogurt walnut mezze?
Grate cooled, cooked beetroot and mix it with thick yogurt, crushed walnuts, and seasonings such as garlic and salt. Chill before serving, then finish with olive oil and a few extra walnuts if you like.
Is beetroot yogurt walnut mezze a traditional Turkish dish?
Beetroot yogurt walnut mezze is a Turkish-style meze, but recipes are not fixed to one standard version. Home cooks commonly adjust the garlic, yogurt, and walnuts to suit their taste.
Can you use roasted beetroot in beetroot yogurt walnut mezze?
Yes, roasted beetroot works well in beetroot yogurt walnut mezze. It gives the dip a deeper, sweeter flavor than boiled beetroot; let it cool completely and drain any juices before mixing it with yogurt.
What do you serve with beetroot yogurt walnut mezze?
Serve beetroot yogurt walnut mezze with pita, flatbread, or crisp vegetables, or include it alongside other dips and grilled dishes. It works as a colorful starter or part of a shared meze spread.
Can you make beetroot yogurt walnut mezze ahead of time?
Yes, you can make beetroot yogurt walnut mezze ahead and refrigerate it in a covered container. The flavors mingle as it rests; add some fresh walnuts just before serving so they keep their crunch.
Why is my beetroot yogurt walnut mezze watery?
Beetroot yogurt walnut mezze turns watery when the beetroot releases excess moisture or the yogurt is thin. Cool and drain cooked beetroot well, and use thick or strained yogurt for a firmer dip.
Can you freeze beetroot yogurt walnut mezze?
Freezing beetroot yogurt walnut mezze is not recommended. Yogurt can separate as it thaws, leaving a grainy texture and extra liquid; make it fresh or keep it refrigerated instead.
Does beetroot yogurt walnut mezze contain live probiotics?
It can contain live yogurt cultures if it is made with yogurt that still has active cultures and the mezze is not heated. The amount remaining depends on the yogurt and how it is handled.
Can you make beetroot yogurt walnut mezze without walnuts?
Yes, you can leave walnuts out of beetroot yogurt walnut mezze. The dip will lose some crunch and nutty flavor, so add toasted seeds or serve it with something crisp if you want a similar contrast.
Beetroot Yogurt Walnut Mezze Vitamins & Minerals
Vitamins
B2
0.16mg · 12% DV
Folate
45.6µg · 11% DV
B5
0.54mg · 11% DV
B12
0.22µg · 9% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.34mg · 15% DV
Phosphorus
98mg · 14% DV
Potassium ⭐
312mg · 9% DV
Sodium
132mg · 6% DV
Beetroot Yogurt Walnut Mezze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot Yogurt Walnut Mezze
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 Mezze?
Beetroot yogurt walnut mezze is a Turkish-style dip made by mixing cooked beetroot with yogurt and chopped walnuts; garlic and a little olive oil are common additions. It balances the beetroot’s earthy sweetness with the yogurt’s tang, while the walnuts add a pleasing crunch to its creamy texture.
Serve it as part of a mezze spread, with warm flatbread, or alongside grilled foods and everyday meals. It also works well as a colourful starter for a shared table. The combination provides fibre and some protein, with much of its richness coming from the yogurt and walnuts. For a lighter version, use lower-fat yogurt and add the walnuts sparingly; for extra texture, keep a few chopped pieces to scatter over the top.
How Nutritious Is Beetroot Yogurt Walnut Mezze?
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 Mezze 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 Mezze Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot Yogurt Walnut Mezze 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 Mezze Fat Profile
SATURATED
2.04g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.