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Cretan pesto meze Calories
Olive oil, herb, nut and cheese meze
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cretan pesto meze (30 g) has 131 calories. That works out to 435 calories per 100 g. It contains 2.2 g of carbs, 2.6 g of protein, 12.5 g of fat and 0.9 g of fiber. Its 34.5 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan pesto meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
131
KCAL / 30G
Carbs
2.2g
· 1% DV
Protein
2.6g
· 5% DV
Fat
12.5g
· 16% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 8% · Fat 85%
Cretan pesto meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 2.22 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.6 g | 5% |
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 Cretan pesto meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 131 kcal |
| 1 teaspoon (small) | 5 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 65 kcal |
| 1 serving (medium) | 45 g | 196 kcal |
| 1 serving (large) | 70 g | 305 kcal |
| 100 g | 100 g | 435 kcal |
| 1 cup (large) | 150 g | 653 kcal |
Calculated from 435 calories per 100 g.
Frequently Asked Questions About Cretan pesto meze
What is Cretan pesto meze?
Cretan pesto meze is a savory cheese spread blended with olive oil, herbs and nuts. Recipes vary, but it is generally served as a cold appetizer or spread rather than as a classic basil-based Italian pesto.
What does Cretan pesto meze taste like?
Cretan pesto meze tastes creamy, tangy and herbaceous, with a nutty richness from the nuts and olive oil. The exact balance depends on the cheese and herbs used, so versions can range from mild to quite salty.
How do you serve Cretan pesto meze?
Serve Cretan pesto meze chilled or cool, with toasted bread, crackers or crisp vegetables for dipping. It also fits on a mezze platter alongside olives and other small dishes; a little fresh herb makes a simple garnish.
What is the difference between Cretan pesto meze and pesto Genovese?
Cretan pesto meze is usually a cheese-forward spread, while pesto Genovese is a basil sauce traditionally made with hard cheese, pine nuts, garlic and olive oil. Their names sound similar, but their usual ingredients and serving styles differ.
How do you make Cretan pesto meze at home?
To make Cretan pesto meze, crumble cheese and mix it with chopped herbs, crushed nuts and olive oil until spreadable. Add the oil gradually and adjust the texture; taste before adding salt because the cheese may already be salty.
Can Cretan pesto meze be used as a pasta sauce?
Yes, Cretan pesto meze can coat pasta, although it is thicker and more cheese-based than many pesto sauces. Loosen it with a splash of hot pasta water, stir it through the cooked pasta and taste before seasoning.
What can I use instead of walnuts in Cretan pesto meze?
Almonds or another suitable nut can replace walnuts in Cretan pesto meze, though each changes the flavor and texture. For a nut-free version, leave them out or use toasted seeds, and make sure they suit anyone eating it.
How long does Cretan pesto meze keep in the fridge?
Cretan pesto meze keeps for about three days in a sealed container in the refrigerator. Use a clean utensil each time and return it to the fridge promptly; discard it if its smell or appearance changes.
Can you freeze Cretan pesto meze?
Yes, you can freeze Cretan pesto meze, but its cheese-based texture may become grainy or watery after thawing. Freeze it in small portions, thaw it in the refrigerator and stir thoroughly before serving.
Can you make Cretan pesto meze without cheese?
Yes, you can make a cheese-free version of Cretan pesto meze, but it will be less creamy and tangy than the traditional-style spread. Blend the herbs, nuts and olive oil, then adjust the texture with more oil as needed.
Cretan pesto meze Vitamins & Minerals
Vitamins
Vitamin K
34.5µg · 29% DV
Vitamin E
1.44mg · 10% DV
B12
0.17µg · 7% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
186mg · 8% DV
Phosphorus
53mg · 8% DV
Potassium ⭐
74mg · 2% DV
Cretan pesto meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan pesto meze
To burn the 131 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 Cretan pesto meze?
Cretan pesto meze is a spreadable, Cretan-inspired mixture of cheese, herbs, nuts and olive oil. In Turkey, similar blends are often known as Girit ezmesi and appear at both breakfast and meze tables; it is best understood as a local-style cheese and herb spread rather than Italian pesto.
Its flavour is savoury and herbal, with a creamy texture that may retain a little crunch from the nuts. Serve it as part of a shared spread, with bread or crisp vegetables for dipping. Olive oil and nuts make it energy-dense, while the cheese adds some protein. For a lighter plate, keep the serving modest and pair it with plenty of fresh vegetables.
How Nutritious Is Cretan pesto meze?
Nutrient density
Medium
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
Low
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 Cretan pesto 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 Cretan pesto meze Contain Allergens?
Contains these allergens:
Which Diets Is Cretan pesto meze Good For?
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
Cretan pesto meze Fat Profile
SATURATED
2.22g
MONOUNSATURATED
7.44g
POLYUNSATURATED
1.71g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.