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Healthy meze made with broccoli, yogurt, olive oil, garlic
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Broccoli yogurt meze (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 7.4 g of carbs, 4.2 g of protein, 3.2 g of fat and 2.9 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
4.2g
· 8% DV
Fat
3.2g
· 4% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 22% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 4.2 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 2 tablespoon (chopped) | 30 g | 20 kcal |
| 1 piece (mini) | 60 g | 39 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (medium) | 100 g | 65 kcal |
| 1 piece (whole) | 100 g | 65 kcal |
| 1 cup (large) | 150 g | 98 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 serving (jumbo) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Broccoli yogurt meze is a chilled Turkish-style side dish made with cooked broccoli, yogurt, garlic, and olive oil. Recipes may also add salt, walnuts, or pepper, but broccoli and garlicky yogurt are its defining combination.
To make broccoli yogurt meze, cook broccoli until tender but still holding its shape, then drain and cool it completely. Mix it with yogurt and crushed garlic, season to taste, and finish with olive oil before serving.
Yes, broccoli yogurt meze is usually made with cooked broccoli rather than raw florets. Steaming helps retain a firmer texture; if you boil it, avoid overcooking and drain it thoroughly so the yogurt dressing does not become watery.
Broccoli yogurt meze is served cold alongside grilled meat, chicken, or other dishes on a meze spread. It also works with flatbread as a light snack; a drizzle of olive oil and a little pepper make a simple topping.
Yes, broccoli yogurt meze can be prepared a day ahead and kept covered in the refrigerator. Make sure the broccoli is cool before mixing it with the yogurt, and add any crunchy toppings just before serving.
Broccoli yogurt meze turns watery when the cooked broccoli retains water or is mixed with yogurt while still warm. Drain the broccoli well, let it cool completely, and use thick yogurt to keep the dressing creamy.
Yes, Greek yogurt works well in broccoli yogurt meze and gives the dressing a thicker, creamier texture. If it is very thick, loosen it with a small splash of water or olive oil before mixing it with the broccoli.
Broccoli yogurt meze keeps for about two to three days in a covered container in the refrigerator. Keep it chilled between servings, and discard it if its smell or appearance changes noticeably.
No, broccoli yogurt meze does not freeze well. The yogurt can separate and become watery after thawing, while the broccoli may turn soft; prepare it fresh and refrigerate leftovers instead.
Yes, broccoli yogurt meze can be made without garlic, though its flavor will be milder. Add chopped dill, black pepper, or a little lemon zest for extra flavor without changing the yogurt-and-broccoli base.
Vitamins
Vitamin K
78µg · 65% DV
Vitamin C
45.6mg · 51% DV
Folate
66µg · 17% DV
Vitamin A
144µg · 16% DV
Minerals
Manganese
0.22mg · 10% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
288mg · 8% DV
Calcium
78mg · 8% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 78 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.
Broccoli yogurt meze brings cooked broccoli together with garlicky yogurt and olive oil. It draws on Turkish meze traditions, where small savoury dishes are shared at the table; recipes often leave the broccoli slightly firm so it holds its shape beneath the creamy dressing.
Serve it chilled or at room temperature as part of a meze spread, alongside grilled foods, or with bread. It offers a modest amount of protein and fibre from the yogurt and broccoli; a 100 g portion has 2.4 g of fibre. For a lighter version, use plenty of yogurt and keep the olive oil measured.
Very 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.
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.
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.
Contains these allergens:
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
SATURATED
1.08g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.