Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Greens meze Calories
Light herb-and-greens meze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Greens meze (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 1.6 g of carbs, 0.6 g of protein, 1.4 g of fat and 0.8 g of fiber. Its 49.5 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Greens meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
1.4g
· 2% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 11% · Fat 59%
Greens meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.6 g | 1% |
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
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Greens meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 0.25 cup (quarter) | 45 g | 32 kcal |
| 4 tablespoon (large) | 60 g | 43 kcal |
| 1 serving (medium) | 75 g | 54 kcal |
| ½ cup (half) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (large) | 120 g | 86 kcal |
| 1 cup (whole) | 180 g | 130 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Greens meze
What is greens meze?
Greens meze is a small Turkish-style cold dish built around fresh leafy greens and herbs. Recipes are not fixed: some use a simple olive-oil-and-lemon dressing, while others add ingredients such as yogurt or garlic.
Is greens meze served raw or cooked?
Greens meze is usually served uncooked, with fresh herbs and leaves dressed shortly before serving. Some versions may include cooked additions, but cooking the greens is not essential to the dish.
Which herbs are used in greens meze?
Greens meze can include parsley, dill, mint, arugula, scallions, or other tender leafy herbs. There is no required combination, so choose fresh leaves that complement one another and remove any tough stems.
Can you make greens meze with yogurt?
Yes, greens meze can be made with yogurt, although many versions use an oil-and-lemon dressing instead. Thick yogurt gives it a creamier texture; add acidic ingredients gradually so the finished meze does not become too sharp.
What is the best way to keep greens meze from getting soggy?
To keep greens meze crisp, dry the leaves thoroughly after washing and add the dressing just before serving. Salt draws moisture from cut greens, so season the dish at the last minute too.
Can greens meze be made ahead of time?
Yes, you can prepare greens meze components ahead, but keep the dressing separate. Wash and dry the leaves, refrigerate them in a covered container, then chop and dress them shortly before serving.
How long does greens meze keep in the refrigerator?
Greens meze is best eaten the day it is made. Refrigerate leftovers promptly in a covered container and use them by the next day; the leaves may wilt and release liquid as they sit.
What do you serve with greens meze?
Greens meze works well alongside grilled fish, meat, or vegetables, and as part of a spread of small dishes. Its fresh, tangy flavor balances richer foods; flatbread is also a natural accompaniment.
Why does greens meze taste bitter?
Greens meze can taste bitter when it contains strongly flavored leaves such as mature arugula, or when tough stems are included. Balance the greens with milder herbs and add lemon or olive oil gradually to suit the mixture.
How do you wash greens for greens meze?
Wash the greens for greens meze under cool running water, separating the leaves so dirt can rinse away. Dry them completely before chopping; leftover water dilutes the dressing and can make the finished dish watery.
Greens meze Vitamins & Minerals
Vitamins
Vitamin K
49.5µg · 41% DV
Vitamin A
55.5µg · 6% DV
Vitamin C
5.4mg · 6% DV
Folate
15.6µg · 4% DV
Minerals
Manganese
0.1mg · 4% DV
Sodium
72mg · 3% DV
Iron
0.51mg · 3% DV
Potassium ⭐
86mg · 3% DV
Copper
0.02mg · 2% DV
Greens meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greens meze
To burn the 22 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.
What is Greens meze?
Greens meze is a Turkish-style meze built around leafy greens and fresh herbs, with recipes that vary by household and season. Parsley, dill, spring onion or other available greens may be used, often dressed with olive oil and lemon; some versions briefly cook the greens rather than serving them raw.
Its flavour is fresh and herbaceous, and the texture can be crisp or soft depending on how it is made. In Turkey it is served as part of a spread of small dishes or alongside a main meal, often with bread. It is a light, fibre-containing way to add greens to the table. For a less rich version, use olive oil sparingly and let lemon bring the dressing together.
How Nutritious Is Greens meze?
Nutrient density
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 Greens meze 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 Greens meze Contain Allergens?
No known major allergens
Which Diets Is Greens meze 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
Greens meze Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Greens meze
Foods Similar to Greens meze
Have another question about Greens meze?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.