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A mound of pale, creamy white cheese mixed with finely chopped green herbs and small walnut pieces sits on a plate, with a light sheen of olive oil.
●Low GI

Girit meze with cheese Calories

Aegean-style cheese-based meze

CALORIES · 100 G

285kcal

GI

15low

POTASSIUM · 100 G

140mg

FIBER · 100 G

1.2g

Quick answer

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.

Girit meze with cheese Nutrition Facts

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%

Girit meze with cheese nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories86 kcal
Total fat7.8 g10%
Saturated fat2.82 g14%
Trans fat0.06 g
Sodium186 mg8%
Total carbohydrate1.4 g1%
Fiber0.4 g1%
Protein2.8 g6%

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 Girit meze with cheese?

ServingAmountCalories
2 tablespoon (medium)30 g86 kcal
1 tablespoon (small)15 g43 kcal
1 piece (whole)20 g57 kcal
1 serving (small)45 g128 kcal
4 tablespoon (large)60 g171 kcal
1 serving (medium)75 g214 kcal
100 g100 g285 kcal
½ cup (medium)110 g314 kcal
1 serving (large)120 g342 kcal

Calculated from 285 calories per 100 g.

Frequently Asked Questions About Girit meze with cheese

What is Girit meze with cheese?

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.

How do you make Girit meze with cheese?

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.

What do you serve with Girit meze with cheese?

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.

Is Girit meze with cheese the same as Girit ezmesi?

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.

What cheese is used in Girit meze with cheese?

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.

Can you make Girit meze with cheese ahead of time?

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.

How long does Girit meze with cheese keep in the fridge?

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.

Can you freeze Girit meze with cheese?

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.

Can you make Girit meze with cheese without walnuts?

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.

Is Girit meze with cheese spicy?

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.

Girit meze with cheese Vitamins & Minerals

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

Girit meze with cheese Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

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

How to Burn Off Girit meze with cheese

To burn the 86 calories in 2 tablespoon (medium) (30 g):

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

What is Girit meze with cheese?

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.

How Nutritious Is Girit meze with cheese?

Nutrient density

Medium

52/ 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

Low

31/ 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.

Is Girit meze with cheese 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 Girit meze with cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Girit meze with cheese 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

✓ Suitable

Low FODMAP

— Not suitable

Girit meze with cheese Fat Profile

SATURATED

2.82g

MONOUNSATURATED

3.54g

POLYUNSATURATED

0.42g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Girit meze with cheese

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Foods Similar to Girit meze with cheese

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

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64 kcal

🥛

Yogurt

61 kcal

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Cream

340 kcal

🧀

White Cheese

270 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.