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Spicy, tomato-based dip, fresh vegetables, low calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Spicy tomato ezme (40 g) has 22 calories. That works out to 55 calories per 100 g. It contains 3.4 g of carbs, 0.5 g of protein, 0.8 g of fat and 0.8 g of fiber. Its 128 µg of Vitamin A covers 14% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
22
KCAL / 40G
Carbs
3.4g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.8g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 9% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.5 g | 1% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 22 kcal |
| 1 tablespoon (small) | 20 g | 11 kcal |
| 1 serving (small) | 40 g | 22 kcal |
| 3 tablespoon (large) | 60 g | 33 kcal |
| 1 serving (medium) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (whole) | 100 g | 55 kcal |
| 1 cup (large) | 120 g | 66 kcal |
| 1 serving (large) | 120 g | 66 kcal |
Calculated from 55 calories per 100 g.
Spicy tomato ezme is a Turkish meze made from finely chopped tomatoes, peppers, herbs and seasonings. It is served cold and usually has a fresh, tangy, sometimes fiery flavour. Unlike a smooth dip, well-made ezme retains a little texture from the chopped vegetables.
To make spicy tomato ezme, finely chop tomatoes, peppers, onion and parsley, then mix them with seasonings and a little lemon juice or pomegranate molasses. Add chilli to taste. Chop by hand rather than blending, so the mixture stays textured instead of turning watery and smooth.
Spicy tomato ezme commonly contains tomatoes, green or red peppers, onion, parsley, chilli, olive oil and seasonings. Some recipes include garlic, tomato or pepper paste, lemon juice, or pomegranate molasses. Ingredients vary between households and restaurants, so there is no single fixed recipe.
Spicy tomato ezme is often served as a cold meze alongside kebabs, grilled meat or chicken, and flatbread. Its sharp, fresh flavour also works in wraps and sandwiches. Serve it in a small dish rather than treating it as a cooked tomato sauce.
Spicy tomato ezme can range from mildly warm to quite hot, depending on the chillies and the amount used. Restaurant versions may be spicier than homemade ones. When making it yourself, start with less chilli, taste, and add more gradually.
Spicy tomato ezme is sometimes described as Turkish salsa because both use chopped vegetables, but they are not identical. Ezme often includes parsley, Turkish pepper paste, olive oil, or pomegranate molasses, and it is traditionally served as a meze with Turkish dishes.
Yes, you can prepare spicy tomato ezme shortly before serving and chill it so the flavours mingle. The vegetables release liquid as they sit, though, so add salt and herbs near serving time and drain excess liquid if you want a thicker, fresher texture.
Spicy tomato ezme usually keeps for about 2–3 days in a covered container in the refrigerator. Use a clean utensil each time and return it to the fridge promptly. Its chopped vegetables may soften and release juice, so it is best enjoyed fresh.
Yes, spicy tomato ezme can add a fresh, peppery topping to grilled food, wraps, or sandwiches. It is chunkier and less cooked than a conventional sauce, and its juices can make bread soggy, so drain it or use a modest amount when filling a wrap.
Freezing spicy tomato ezme is possible, but it usually harms the fresh texture: thawed tomatoes and peppers become soft and release water. It is better to make a fresh batch for serving. If you do freeze it, use it later in a cooked dish rather than expecting a crisp meze.
Vitamins
Vitamin A
128µg · 14% DV
Vitamin C
6.4mg · 7% DV
Biotin
1µg · 3% DV
Vitamin E
0.44mg · 3% DV
Minerals
Sodium
128mg · 6% DV
Potassium ⭐
104mg · 3% DV
Copper
0.02mg · 2% DV
Manganese
0.04mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 22 calories in 2 tablespoon (medium) (40 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.
Spicy tomato ezme is a Turkish meze made by finely chopping tomatoes with peppers, often along with onion and parsley. Lemon, olive oil, spices or pomegranate molasses may be added, and the heat varies with the type and amount of pepper. It is especially familiar from southeastern Turkish cooking and kebab-house tables.
Moist and finely textured, it balances fresh tomato acidity with a sharp, chilli-led kick. In Turkey it is commonly served alongside kebabs and grilled meats, with pide or flatbread for scooping; it also fits naturally into a shared mezze spread. For English-speaking diners, offer it as a fresh alternative to richer dips with bread, grilled vegetables or fish. It is mostly vegetables and relatively light, at 55 calories per 100 g; reduce the chilli for a gentler version.
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.
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.
No known major allergens
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
SATURATED
0.12g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.