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Cashew Meze Calories
Plant protein and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cashew Meze (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 7.7 g of carbs, 3.8 g of protein, 9.8 g of fat and 1.3 g of fiber. Its 0.5 mg of Copper covers 55% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cashew Meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
129
KCAL / 30G
Carbs
7.7g
· 3% DV
Protein
3.8g
· 8% DV
Fat
9.8g
· 13% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 11% · Fat 66%
Cashew Meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.3 g | 5% |
| 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 2 Tablespoons of Cashew Meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 129 kcal |
| 1 tablespoon (small) | 15 g | 65 kcal |
| 3 tablespoon (large) | 45 g | 194 kcal |
| 0.25 cup (chopped) | 60 g | 258 kcal |
| 1 serving (medium) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
| ½ cup (chopped) | 120 g | 516 kcal |
| 1 serving (large) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Cashew Meze
What is cashew meze?
Cashew meze is a savory mezze-style dip or spread made with cashews as a main ingredient. Recipes may add lemon, garlic, olive oil, herbs or spices, so the exact flavor and texture vary between homemade and ready-made versions.
Is cashew meze the same as hummus?
No, cashew meze is not the same as hummus. Hummus is traditionally made with chickpeas, while cashew meze centers on cashews. Both can be served as dips, but they have different ingredients, flavors and textures.
How do you make cashew meze at home?
Blend softened cashews with lemon juice, garlic, olive oil and a little water, adding liquid gradually until smooth. Ready-made cashew meze is a processed food; making it at home lets you choose the ingredients and adjust the salt.
How should cashew meze be served on a mezze platter?
Serve cashew meze in a small bowl with pita, flatbread or crisp vegetables for dipping. It also fits alongside salads and other mezze; a little olive oil and chopped herbs on top add flavor and make it easy to serve.
Can you use roasted cashews in cashew meze?
Yes, roasted cashews work in cashew meze and give it a deeper, toastier flavor. For a smoother result, soften them before blending and add water gradually; unsalted roasted cashews make it easier to control the seasoning.
How long does homemade cashew meze last in the fridge?
Homemade cashew meze generally keeps for 3–4 days in a covered container in the refrigerator. Use a clean spoon when serving and avoid leaving it at room temperature for a long time; follow the package instructions for a store-bought version.
Can you freeze cashew meze?
Yes, you can freeze cashew meze, though it may separate or become grainier after thawing. Freeze it in small, airtight portions, thaw it in the refrigerator and stir well before serving to bring the texture back together.
Why is my cashew meze too thick?
Cashew meze can turn out too thick when the mixture does not contain enough liquid. Blend in water, lemon juice or olive oil a little at a time until it loosens; adding small amounts helps prevent the dip from becoming runny.
Can cashew meze be used as a sandwich spread?
Yes, cashew meze can be spread in sandwiches or wraps in place of a conventional dip. Pair it with vegetables such as cucumber or roasted pepper, and use a thinner consistency if you want it to spread easily across the bread.
Is cashew meze a good choice for a plant-based meal?
Yes, cashew meze can add plant protein and unsaturated fats to a plant-based meal. Serve it with vegetables and a filling option such as beans or whole grains; check the specific recipe if you need to avoid an ingredient.
Cashew Meze Vitamins & Minerals
Vitamins
Biotin
3.3µg · 11% DV
B1
0.09mg · 8% DV
B6
0.1mg · 6% DV
B5
0.22mg · 4% DV
Minerals
Copper
0.49mg · 54% DV
Phosphorus
125mg · 18% DV
Magnesium
62mg · 15% DV
Zinc
1.14mg · 10% DV
Sodium
156mg · 7% DV
Potassium ⭐
171mg · 5% DV
Cashew Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew Meze
To burn the 129 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 Cashew Meze?
Cashew Meze is a savoury spread or dip made by blending or finely grinding cashews with seasonings; herbs, lemon and olive oil are common additions, though recipes vary. Its name points to the cashew’s starring role rather than one fixed recipe, and the texture can range from silky to slightly coarse.
The cashews bring a creamy mouthfeel and mellow, faintly sweet nuttiness, often sharpened with garlic, citrus or spice. Serve it as part of a mezze spread with flatbread, crackers or raw vegetables; it also works as a sandwich spread. It provides plant protein and unsaturated fats, with 12.5 g of protein per 100 g. As it is rich and satisfying, offer a modest scoop alongside fresh vegetables for a lighter plate.
How Nutritious Is Cashew 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 Cashew 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 Cashew Meze Contain Allergens?
Contains these allergens:
Which Diets Is Cashew Meze Good For?
Vegan
✓ 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
Cashew Meze Fat Profile
SATURATED
1.71g
MONOUNSATURATED
5.22g
POLYUNSATURATED
2.13g
Omega 6:3 ratio 51.7:1
Above the ideal 4:1 (51.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.