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●Low GI

Corn and olive meze Calories

Source of fiber and monounsaturated fats

CALORIES · 100 G

139kcal

GI

52low

POTASSIUM · 100 G

218mg

FIBER · 100 G

3.1g

Quick answer

100 g of Corn and olive meze has 139 calories. It contains 17.3 g of carbs, 2.7 g of protein, 7.4 g of fat and 3.1 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.

Corn and olive meze Nutrition Facts

Selected: 100 g

139

KCAL / 100G

Carbs

17.3g

· 6% DV

Protein

2.7g

· 5% DV

Fat

7.4g

· 9% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 47% · Protein 7% · Fat 46%

Corn and olive meze nutrition facts table · 100 g

NutrientAmount% DV
Calories139 kcal
Total fat7.4 g9%
Saturated fat1.05 g5%
Trans fat0 g
Sodium440 mg19%
Total carbohydrate17.3 g6%
Fiber3.1 g11%
Protein2.7 g5%

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 Corn and olive meze?

ServingAmountCalories
1 serving (medium)100 g139 kcal
2 tablespoon (small)30 g42 kcal
½ cup (small)75 g104 kcal
100 g100 g139 kcal
1 cup (large)150 g209 kcal
1 serving (extra large)200 g278 kcal
1 pack (large)250 g348 kcal

Calculated from 139 calories per 100 g.

Frequently Asked Questions About Corn and olive meze

How do you make corn and olive meze?

To make corn and olive meze, mix well-drained corn with chopped olives, fresh herbs, and scallions. Dress it with lemon juice and olive oil, then chill briefly before serving so the flavors come together.

What do you serve with corn and olive meze?

Serve corn and olive meze with toasted bread, crackers, or pita as a dip or small plate. It also works alongside grilled fish, meat, or other mezze; serve it chilled for a refreshing contrast.

Can you make corn and olive meze ahead of time?

Yes, you can prepare corn and olive meze ahead. Refrigerate it covered, but add delicate herbs and any creamy dressing shortly before serving to preserve their texture and keep the mixture from becoming watery.

Which olives are best for corn and olive meze?

Both green and black olives work in corn and olive meze. Green olives bring a sharper, saltier bite, while black olives have a milder flavor; combining them gives the dish more contrast.

Can you use canned corn for corn and olive meze?

Yes, canned corn is convenient for corn and olive meze. Drain it thoroughly and rinse it if it tastes strongly of its packing liquid, so the finished dish stays fresh-tasting rather than watery.

What dressing goes in corn and olive meze?

Corn and olive meze does not require one fixed dressing. Lemon juice and olive oil make a bright version, while yogurt or mayonnaise creates a creamier variation; add the dressing gradually so it does not overwhelm the olives.

What can you add to corn and olive meze?

Roasted red pepper, chopped cucumber pickles, scallions, parsley, or dill are common additions to corn and olive meze. Chop additions finely, and taste before adding salt because olives can already make the dish salty.

How long does corn and olive meze last in the fridge?

Corn and olive meze usually keeps for 2–3 days in a covered container in the refrigerator. If it contains yogurt or mayonnaise, keep it chilled and avoid leaving it at room temperature for an extended time.

How can you make corn and olive meze lighter?

For a lighter corn and olive meze, use lemon juice and a modest amount of olive oil instead of mayonnaise. Skip extra salt until you taste it, since the olives may provide enough seasoning.

Can you freeze corn and olive meze?

Freezing corn and olive meze is not recommended. The corn can turn soft and the olives and dressing may release liquid after thawing, so prepare it fresh and refrigerate leftovers instead.

Corn and olive meze Vitamins & Minerals

Vitamins

B1

0.12mg · 10% DV

Vitamin E

1.35mg · 9% DV

B3

1.35mg · 8% DV

Folate

28µg · 7% DV

Minerals

Sodium

440mg · 19% DV

Copper

0.12mg · 13% DV

Phosphorus

77mg · 11% DV

Manganese

0.22mg · 10% DV

Potassium ⭐

218mg · 6% DV

Corn and olive meze Glycemic Index

GLYCEMIC INDEX

52
Low
0 Low5570100

GLYCEMIC LOAD

8
Low

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

How to Burn Off Corn and olive meze

To burn the 139 calories in 100 g:

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

What is Corn and olive meze?

Corn and olive meze brings together sweet corn kernels and briny olives in a shareable side dish. The name describes its central ingredients; home versions can vary, with seasoning adjusted to suit the rest of the meal.

Serve it chilled or at room temperature as part of a mezze spread, alongside bread, salads and other small plates. It also works as a quick side for a simple lunch or picnic. Corn and olives give it a mix of sweetness and savoury, salty flavour, while the dish provides fibre and monounsaturated fats; a 100 g serving has 3.1 g of fibre. For a lighter version, go easy on added oil and brighten it with herbs or a squeeze of lemon.

How Nutritious Is Corn and olive meze?

Nutrient density

Medium

54/ 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

46/ 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.

Is Corn and olive 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 Corn and olive meze Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Corn and olive 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

Corn and olive meze Fat Profile

SATURATED

1.05g

MONOUNSATURATED

5.03g

POLYUNSATURATED

0.79g

⚖️

Omega 6:3 ratio 14.8:1

Above the ideal 4:1 (14.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.