1 serving (medium) of Carrot Yogurt Meze (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 10.4 g of carbs, 3.7 g of protein, 4.9 g of fat and 2 g of fiber. Its 780 µg of Vitamin A covers 87% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Carrot Yogurt Meze?

Carrot yogurt meze is a Turkish dip made by softening grated carrots in a little oil, cooling them, then mixing them with yogurt; garlic is a common addition. It belongs to the family of small dishes served at meze tables, and home recipes vary in how finely the carrots are grated and how thick the mixture is.

It tastes gently sweet and tangy, with a cool, creamy base and a little texture from the carrots. Serve it chilled as part of a meze spread, with bread, or alongside grilled food. The yogurt contributes some protein, while carrots provide much of the dish’s vegetable character. For a lighter version, use less oil and plain yogurt; it also pairs well with herbs or a squeeze of lemon.

Carrot Yogurt Meze Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.7g

· 3% DV

Protein

3.1g

· 6% DV

Fat

4.1g

· 5% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 15% · Fat 44%

Carrot Yogurt Meze Vitamins & Minerals

Vitamins

Vitamin A

650µg · 72% DV

0.15mg · 12% DV

0.5mg · 10% DV

B12

0.22µg · 9% DV

Minerals

Calcium

105mg · 11% DV

Phosphorus

80mg · 11% DV

Zinc

1mg · 9% DV

Selenium

3.5µg · 6% DV

How Nutritious Is Carrot Yogurt Meze?

Nutrient density

Medium

45/ 100

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

45/ 100

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.

Carrot Yogurt Meze Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

3.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot Yogurt Meze

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot Yogurt 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 Carrot Yogurt Meze Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot Yogurt 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

Carrot Yogurt Meze Fat Profile

SATURATED

2.5g

MONOUNSATURATED

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Carrot Yogurt Meze

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Foods Similar to Carrot Yogurt Meze

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Carrot Yogurt Meze

What is carrot yogurt meze?

Carrot yogurt meze is a Turkish-style cold appetizer made with grated carrots and yogurt, often seasoned with garlic. The carrots are commonly sautéed before mixing, then the dish is finished with olive oil or fresh herbs.

How do you make carrot yogurt meze?

To make carrot yogurt meze, sauté grated carrots until tender, then let them cool completely. Stir them into yogurt with crushed garlic and salt, and finish with a drizzle of olive oil before serving.

Is carrot yogurt meze served hot or cold?

Carrot yogurt meze is served cold or lightly chilled, not hot. Cooling the cooked carrots before mixing them with yogurt prevents the yogurt from loosening and lets the garlic and carrot flavors come together.

What do you eat with carrot yogurt meze?

Carrot yogurt meze pairs well with grilled meats, kebabs, flatbread, and other small plates. It is usually served as part of a meze spread, where its cool, tangy yogurt balances richer dishes.

Should the carrots be cooked for carrot yogurt meze?

Usually, yes: carrot yogurt meze is made with grated carrots sautéed until soft. Some versions use raw grated carrots for a crunchier texture, but cooked carrots give the meze its familiar mellow flavor.

How do you stop carrot yogurt meze from becoming watery?

Cool the cooked carrots fully before adding them to carrot yogurt meze, and drain away any liquid released during cooking. Thick yogurt also helps the finished meze hold its shape instead of pooling liquid.

Can you use Greek yogurt in carrot yogurt meze?

Yes, Greek yogurt works well in carrot yogurt meze and gives it a thicker, tangier consistency. If it feels too dense to mix, loosen it with a spoonful of plain yogurt before adding the carrots.

How long does carrot yogurt meze last in the fridge?

Carrot yogurt meze keeps for about two days in a covered container in the refrigerator. Use a clean serving spoon, and discard it if its smell, appearance, or texture changes noticeably.

Can you make carrot yogurt meze ahead of time?

Yes, you can cook the carrots ahead for carrot yogurt meze and refrigerate them once cool. For the freshest texture, mix them with the yogurt closer to serving and add any garnish at the end.

Where does carrot yogurt meze come from?

Carrot yogurt meze is associated with Turkish meze and home cooking, where vegetables and yogurt are often served as small shared dishes. Recipes vary between households, especially in the use of garlic, herbs, and walnuts.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026