Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Aegean-style cheese-based meze
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Girit meze with cheese (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 1.4 g of carbs, 2.8 g of protein, 7.8 g of fat and 0.4 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
86
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
2.8g
· 6% DV
Fat
7.8g
· 10% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 13% · Fat 81%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 2.82 g | 14% |
| Trans fat | 0.06 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 2.8 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 86 kcal |
| 1 tablespoon (small) | 15 g | 43 kcal |
| 1 piece (whole) | 20 g | 57 kcal |
| 1 serving (small) | 45 g | 128 kcal |
| 4 tablespoon (large) | 60 g | 171 kcal |
| 1 serving (medium) | 75 g | 214 kcal |
| 100 g | 100 g | 285 kcal |
| ½ cup (medium) | 110 g | 314 kcal |
| 1 serving (large) | 120 g | 342 kcal |
Calculated from 285 calories per 100 g.
Girit meze with cheese is a Turkish Aegean-style spread made from cheese, commonly blended with olive oil, garlic, walnuts and fresh herbs. Its texture can range from chunky to smooth, and recipes vary by household and restaurant.
To make Girit meze with cheese, mash the cheese and mix it with olive oil, garlic, chopped walnuts and herbs such as dill or parsley. Add the oil gradually and leave the mixture slightly chunky if you want a more textured meze.
Serve Girit meze with cheese with toasted bread, pita or crackers, or alongside raw vegetables such as cucumber and bell pepper. It also works as part of a Turkish meze spread; finish it with a little olive oil and chopped herbs.
Girit meze with cheese is a common version of the spread also called Girit ezmesi. The names and recipes are not always used identically, though: the type of cheese, herbs and nuts can differ between cooks.
Girit meze with cheese is often made with Turkish white cheese, sometimes combined with lor, a mild fresh curd cheese. White cheese gives the spread a saltier, tangier taste, while lor makes it milder and softer.
Yes, you can prepare Girit meze with cheese ahead and keep it covered in the refrigerator. Add a fresh garnish just before serving, and stir the spread if a little oil has separated.
Girit meze with cheese keeps for about three days in a covered container in the refrigerator. Take out only the amount you plan to serve, rather than leaving the whole dish at room temperature during a meal.
You can freeze Girit meze with cheese, but thawing may make the cheese mixture watery or grainy. It is usually better to make a fresh batch and refrigerate it than to freeze it for later.
Yes, you can make Girit meze with cheese without walnuts. The spread will lose some of its crunch, so add extra chopped herbs or serve it with crisp vegetables if you want a contrasting texture.
No, Girit meze with cheese is not usually spicy. Its main flavors come from salty cheese, olive oil, garlic, walnuts and herbs; some cooks add chili, but that is an optional variation.
Vitamins
B12
0.21µg · 9% DV
Vitamin A
63µg · 7% DV
B2
0.07mg · 5% DV
Vitamin K
5.4µg · 5% DV
Minerals
Sodium
186mg · 8% DV
Phosphorus
54mg · 8% DV
Calcium
72mg · 7% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
42mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 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.
Girit meze with cheese is a Turkish Aegean-style spread inspired by Cretan cooking. It is usually made with crumbled white cheese or curd cheese, olive oil and herbs; some versions include walnuts or garlic, and recipes vary from kitchen to kitchen.
Its texture is creamy and spreadable, with a tangy, savoury cheese flavour; herbs add freshness and walnuts can bring a little crunch. In Turkey it is served as part of a meze spread, with bread or alongside vegetables, and can also appear at breakfast. Cheese and oil make it richer and higher in fat than many vegetable-based mezes, while its carbohydrate content is low. For a lighter serving, pair it with cucumber, peppers or tomatoes and use bread sparingly.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.82g
MONOUNSATURATED
3.54g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.