3 tablespoon (medium) of Carrot meze (60 g) has 66 calories. That works out to 110 calories per 100 g. It contains 5.2 g of carbs, 1.3 g of protein, 4.3 g of fat and 1.4 g of fiber. Its 390 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Carrot meze Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

8.7g

· 3% DV

Protein

2.1g

· 4% DV

Fat

7.2g

· 9% DV

Fiber

2.3g

· 8% DV

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

Calories come from: Carbs 32% · Protein 8% · Fat 60%

Carrot meze Vitamins & Minerals

Vitamins

Vitamin A

650µg · 72% DV

Vitamin E

1.2mg · 8% DV

Vitamin K

9µg · 8% DV

Biotin

2.2µg · 7% DV

Minerals

Sodium

220mg · 10% DV

Potassium ⭐

230mg · 7% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

How Nutritious Is Carrot meze?

Nutrient density

Medium

55/ 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

44/ 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.

Carrot meze 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 Carrot meze

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Carrot 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 Carrot meze 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 Carrot meze Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Carrot meze Fat Profile

SATURATED

1.5g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 23.3:1

Above the ideal 4:1 (23.3:1).

Compare Carrot meze

🥕vs🍅

Carrot meze vs Tomato92 kcal more per 100 g

→🥕vs🥗

Carrot meze vs Mixed Green Salad92 kcal more per 100 g

→🥕vs🫑

Carrot meze vs Red Pepper79 kcal more per 100 g

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Carrot meze vs Boiled Beetroot66 kcal more per 100 g

→

Foods Similar to Carrot meze

🍅

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 Carrot meze

Can carrot meze be made ahead of time?

Yes. Making it a few hours ahead allows the garlic and seasonings to blend, but keep it covered and chilled until serving.

How long does carrot meze keep in the fridge?

Store it in a clean, airtight container in the refrigerator and use it within 2–3 days. Discard it if it develops an off smell, excess liquid, or noticeable discoloration.

Can carrot meze be frozen?

Freezing a yogurt-based carrot meze is not ideal because the yogurt may separate and become watery after thawing. For a better texture, freeze the cooked carrot mixture without yogurt and stir in fresh yogurt after defrosting.

Why does carrot meze become watery?

It often becomes watery when warm carrots are mixed with yogurt or when salt is added too early. Let cooked carrots cool fully, and season shortly before serving.

Should the carrots be raw or cooked for carrot meze?

Both work, depending on the result you want. Lightly sautéed carrots taste sweeter and softer, while raw grated carrots give the meze a fresher, crunchier texture.

What goes well with carrot meze?

It pairs well with grilled chicken, fish, meat, legume dishes, and other Mediterranean-style small plates. Serve it with pita, whole-grain bread, or crackers for a simple snack.

Can carrot meze be made without garlic?

Absolutely. Fresh dill, mint, lemon zest, or a little cumin can add flavor if you prefer to leave garlic out.

Is carrot meze a good late-night snack?

It can be a light evening snack, especially with vegetables or a small portion of bread. However, garlic and dairy may worsen reflux or bloating in sensitive people, so avoid eating it immediately before lying down if this affects you.

Is carrot meze the same as carrot tarator?

They are very similar, as both commonly combine carrots, yogurt, and garlic. Carrot tarator often refers to a creamier version and may include walnuts or mayonnaise, depending on the recipe.

Can people with a dairy allergy or lactose intolerance eat carrot meze?

Traditional carrot meze contains yogurt, so it is not suitable for anyone with a milk allergy. People with lactose intolerance may choose a lactose-free yogurt version if tolerated, while a dairy-free yogurt alternative is needed for milk allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026