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Green meze salad Calories
A light Turkish meze salad made with leafy greens, cucumber, green pepper and herbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green meze salad (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 8.4 g of carbs, 2.1 g of protein, 2.3 g of fat and 3.2 g of fiber. Its 172.5 µg of Vitamin K covers 144% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green meze salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
8.4g
· 3% DV
Protein
2.1g
· 4% DV
Fat
2.3g
· 3% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 13% · Fat 33%
Green meze salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.1 g | 4% |
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 1 Serving of Green meze salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| ½ cup (small) | 60 g | 23 kcal |
| 1 piece (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (medium) | 120 g | 46 kcal |
| 1 serving (large) | 220 g | 84 kcal |
| 1 bottle (extra large) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Green meze salad
What is green meze salad?
Green meze salad is a Turkish-style cold side dish made mainly with leafy greens, cucumber, green pepper, and fresh herbs. It is commonly dressed with lemon and olive oil and served as part of a meze spread or alongside a main course.
What goes in green meze salad?
Green meze salad typically includes leafy greens, cucumber, green pepper, and herbs such as parsley or dill. Lemon juice, olive oil, and salt make a simple dressing; recipes vary, and some add spring onion for a sharper flavor.
How do you make green meze salad?
To make green meze salad, wash and thoroughly dry the greens, cucumber, pepper, and herbs, then chop them and toss together. Add lemon juice, olive oil, and salt just before serving so the leaves stay crisp instead of wilting.
What do you serve with green meze salad?
Green meze salad goes well with grilled kebabs, fish, or other Turkish meze dishes. Its fresh, tangy flavor contrasts with richer grilled foods, and it can be served as a small shared plate or as a side salad.
Is green meze salad the same as Turkish shepherd salad?
No, green meze salad is centered on leafy greens, cucumber, green pepper, and herbs, while Turkish shepherd salad usually features chopped tomatoes, cucumbers, and onions. The two can share ingredients, but their main vegetables and textures are different.
Can you make green meze salad ahead of time?
Yes, you can wash and chop the ingredients for green meze salad ahead, but keep them chilled and undressed. Mix in the lemon, oil, and salt just before serving; dressing it early makes the leafy greens wilt and release liquid.
How long does green meze salad last in the fridge?
Green meze salad is best eaten the day it is dressed, when the greens are still crisp. Undressed ingredients keep better in a covered container in the refrigerator; discard the salad if it develops an off smell or visibly spoils.
How do you keep green meze salad crisp?
Keep green meze salad crisp by drying the washed leaves thoroughly and storing the chopped ingredients without dressing. Refrigerate them in a covered container, then add lemon juice, olive oil, and salt immediately before serving.
What dressing is used for green meze salad?
A simple lemon-and-olive-oil dressing is commonly used for green meze salad, with salt to bring out the vegetables’ flavor. Toss it through shortly before serving; adding it in advance draws moisture from the greens and softens them.
Can you add mint or dill to green meze salad?
Yes, fresh mint or dill can be added to green meze salad, along with parsley or spring onion. Use the more strongly flavored herbs sparingly at first so they complement the cucumber and leafy greens rather than overwhelming the salad.
Green meze salad Vitamins & Minerals
Vitamins
Vitamin K
172.5µg · 144% DV
Vitamin A
277.5µg · 31% DV
Vitamin C
27mg · 30% DV
Folate
82.5µg · 21% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
315mg · 9% DV
Sodium
180mg · 8% DV
Green meze salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green meze salad
To burn the 57 calories in 1 serving (medium) (150 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.
What is Green meze salad?
Green meze salad brings together leafy greens, cucumber, green pepper and fresh herbs in a Turkish-style salad served as part of a meze spread. The exact mix can vary with the season and what is on hand; lemon and olive oil are common additions.
Crisp vegetables and tender leaves make it a refreshing side for grilled dishes, or one of several small plates shared at the table. It also works well alongside a simple lunch. With 38 calories per 100 g and a little fibre, it is a light, vegetable-led choice rather than a substantial meal on its own. Pair it with beans, bread or another protein-rich dish if you want a more filling plate, and keep the dressing modest for a particularly fresh result.
How Nutritious Is Green meze salad?
Nutrient density
Very high
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.
Is Green meze 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 Green meze salad Contain Allergens?
No known major allergens
Which Diets Is Green meze salad 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
Green meze salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.