1 serving (medium) of Ezme Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 9.4 g of carbs, 1.4 g of protein, 2.5 g of fat and 2.6 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Ezme Salad?

Ezme Salad is a finely chopped Turkish meze, especially associated with southeastern Turkey. Ripe tomatoes, peppers, onion and herbs are seasoned with ingredients such as olive oil, lemon and spices. It is spoonable rather than leafy, with a juicy texture and a lively heat that depends on the peppers used.

In Turkey it is commonly served alongside kebabs and other grilled foods, or as part of a spread of small plates; bread is handy for scooping up the dressing. For English-speaking diners, it also works well with grilled vegetables, fish or flatbread. It is a light, tomato-led salad with some fibre, and you can keep it milder by reducing the hot pepper.

Ezme Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.8g

· 3% DV

Protein

1.2g

· 2% DV

Fat

2.1g

· 3% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 57% · Protein 9% · Fat 34%

Ezme Salad Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin C

18mg · 20% DV

Folate

22µg · 6% DV

Vitamin K

7µg · 6% DV

Minerals

Sodium

180mg · 8% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

28mg · 4% DV

Magnesium

13mg · 3% DV

How Nutritious Is Ezme Salad?

Nutrient density

High

70/ 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

47/ 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.

Ezme Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Ezme Salad

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Ezme Salad 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 Salad 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 Ezme Salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ezme Salad Fat Profile

SATURATED

0.3g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Ezme Salad

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Ezme Salad vs Mixed Green Salad37 kcal more per 100 g

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Ezme Salad vs Red Pepper24 kcal more per 100 g

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Ezme Salad vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Ezme Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Ezme Salad

What is Ezme Salad made of?

Ezme Salad is typically made with finely chopped tomatoes, peppers, onion, parsley, olive oil, lemon juice, and red pepper flakes. Some versions include tomato or pepper paste, garlic, mint, or pomegranate molasses for extra depth.

How do you make Ezme Salad at home?

To make Ezme Salad, finely chop ripe tomatoes, peppers, onion, and parsley, then mix them with olive oil, lemon juice, and seasonings. Use a knife rather than blending the vegetables so the salad stays textured instead of turning into a purée.

Is Ezme Salad spicy?

Ezme Salad is often spicy, but its heat varies with the type and amount of pepper used. For a milder version, leave out hot pepper flakes and use sweet red pepper; restaurants may serve it noticeably hotter than homemade versions.

What is the difference between Ezme Salad and Turkish salsa?

Ezme Salad is sometimes compared with salsa because both use chopped tomatoes and peppers, but Ezme Salad is a Turkish meze with its own seasoning style. It often includes parsley, pepper paste, olive oil, and lemon or pomegranate molasses.

What do you eat Ezme Salad with?

Ezme Salad is commonly served as a meze alongside kebabs, grilled meat, or other Turkish dishes. Scoop it up with flatbread, or add a spoonful to a wrap; its sharp, spicy flavor works especially well with rich grilled foods.

Can you make Ezme Salad without pepper paste?

Yes, Ezme Salad can be made without pepper paste; use finely chopped red pepper and adjust the seasoning instead. The result will be less concentrated and may be milder, so add hot pepper flakes or a little tomato paste if desired.

Is Ezme Salad the same as acılı ezme?

They are closely related, and the names are sometimes used for much the same Turkish meze. Acılı ezme specifically signals a spicy version, while Ezme Salad can refer to recipes with milder seasoning or different combinations of herbs and peppers.

Why does Ezme Salad get watery?

Ezme Salad gets watery because chopped tomatoes release juice, especially after salt is added or the salad sits. Remove the watery seed centers, drain excess liquid, and mix in the dressing shortly before serving to keep it spoonable.

Can Ezme Salad be made ahead of time?

Yes, you can prepare Ezme Salad ahead, but it tastes and holds its texture best when served soon after mixing. Chop the vegetables in advance, refrigerate them covered, and add salt, oil, and acidic ingredients closer to serving.

How long does Ezme Salad last in the fridge?

Ezme Salad is best eaten fresh, but it can generally be kept covered in the refrigerator for about one to two days. Its tomatoes soften and release liquid as it sits, so stir it and check its smell and appearance before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026