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Ezme Calories
Spicy Turkish tomato and pepper salad
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Ezme (40 g) has 26 calories. That works out to 65 calories per 100 g. It contains 3.4 g of carbs, 0.6 g of protein, 1.3 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 35 (low), so it raises blood sugar slowly.
What is Ezme?
Ezme is a Turkish spicy tomato and pepper salad, finely chopped with onion and parsley and seasoned to taste. Depending on the recipe, it may also include garlic, lemon juice or pomegranate molasses. Its texture is moist and finely textured rather than completely smooth.
In Turkey it is commonly served as a meze alongside kebabs, pide or flatbread, and it also works as a bright side for grilled vegetables or other mains. The vegetables provide some fibre, while the dish is relatively light; it contains 65 calories per 100 g. If you are making it at home, use oil sparingly and adjust the chilli to suit your table.
Ezme Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
1.5g
· 3% DV
Fat
3.2g
· 4% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 9% · Fat 42%
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Ezme Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin C
18mg · 20% DV
Biotin
2.2µg · 7% DV
Vitamin E
1.1mg · 7% DV
Minerals
Sodium
260mg · 11% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
28mg · 4% DV
Copper
0mg · 0% DV
How Nutritious Is Ezme?
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
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.
Ezme Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ezme
To burn the 65 calories in 100 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.
Is Ezme 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 Ezme Contain Allergens?
No known major allergens
Which Diets Is Ezme 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
Ezme Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Frequently Asked Questions About Ezme
What is Ezme?
Ezme is a Turkish chopped tomato and pepper salad, usually seasoned with herbs, spices, and something tangy such as lemon juice or pomegranate molasses. It is commonly served cold as a meze or relish.
How is Ezme traditionally made?
Ezme is traditionally made by finely chopping tomatoes, peppers, onion, and parsley, then mixing them with seasonings. A knife gives it a fresh, textured finish; blending the vegetables can make the mixture watery.
Is Ezme spicy?
Ezme is often spicy because recipes may include hot peppers and red pepper flakes, but the heat varies. At a restaurant, ask for mild Ezme if you want the tomato-and-herb flavor without much chili.
What is the difference between Ezme and salsa?
Ezme is a Turkish meze, commonly served with kebabs and seasoned with ingredients such as pepper paste, spices, or pomegranate molasses. Salsa is a broad category of sauces, so its ingredients and texture vary by style.
What do you eat Ezme with?
Ezme is often eaten alongside kebabs, grilled meat, or chicken, and it can be scooped up with flatbread. Its bright, spicy flavor also works well with rice and other mild dishes.
Is Ezme served hot or cold?
Ezme is usually served cold or at room temperature, not cooked as a hot dish. Chilling it briefly lets the flavors mingle, but serving it very cold can make its fresh tomato and herb flavors less noticeable.
How long does Ezme last in the fridge?
Fresh Ezme is best eaten within a day or two when kept covered in the refrigerator. Chopped tomatoes release liquid as they sit, so the texture becomes less crisp even when the mixture is still suitable to serve.
Can you make Ezme ahead of time?
Yes, you can chop the ingredients for Ezme ahead, but add the dressing and seasonings closer to serving time for a fresher texture. Keep the chopped vegetables covered and chilled, then mix and serve the Ezme cold.
Why is my Ezme watery?
Ezme turns watery when juicy tomatoes sit after chopping or when the vegetables are pulsed too finely in a food processor. Finely chop them by hand, drain excess liquid, and mix the Ezme shortly before serving.
Is Ezme the same as muhammara?
No, Ezme and muhammara are different mezes. Ezme is centered on finely chopped fresh tomatoes and peppers, while muhammara is typically a thicker roasted-red-pepper and walnut spread.
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Nutrition data compiled from USDA FoodData Central and scientific sources.