Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Herb meze with olive oil Calories
Olive-oil-based, fiber-rich herb meze
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Herb meze with olive oil (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 7.7 g of carbs, 2.5 g of protein, 11.5 g of fat and 3.7 g of fiber. Its 201.6 µg of Vitamin K covers 168% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Herb meze with olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
142
KCAL / 120G
Carbs
7.7g
· 3% DV
Protein
2.5g
· 5% DV
Fat
11.5g
· 15% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 7% · Fat 72%
Herb meze with olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.7 g | 13% |
| Protein | 2.5 g | 5% |
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 1 Serving of Herb meze with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 142 kcal |
| 1 tablespoon (small) | 18 g | 21 kcal |
| 2 tablespoon (double) | 36 g | 42 kcal |
| 1 piece (small) | 45 g | 53 kcal |
| 1 serving (small) | 80 g | 94 kcal |
| ½ cup (chopped) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (chopped) | 160 g | 189 kcal |
| 1 serving (large) | 180 g | 212 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Herb meze with olive oil
What is herb meze with olive oil made of?
Herb meze with olive oil is made from cooked leafy herbs dressed with olive oil, often with lemon, garlic, or both. The exact herbs vary by season and cook; it is a style of meze rather than one fixed recipe.
How do you make herb meze with olive oil?
To make herb meze with olive oil, clean and chop the herbs, then cook them until tender by boiling, steaming, or sautéing. Drain off excess water and season with olive oil and lemon; serve chilled or at room temperature.
Which herbs are used in herb meze with olive oil?
Herb meze with olive oil can include wild greens such as chicory, fennel fronds, purslane, or mustard greens, depending on the region and season. Turkish versions often use local Aegean herbs, so the combination is not standardized.
Is herb meze with olive oil served hot or cold?
Herb meze with olive oil is usually served cold or at room temperature. Chilling it after cooking gives the dressing time to flavor the greens, though some home cooks serve it warm straight from the pan.
Where does herb meze with olive oil come from?
Herb meze with olive oil is associated especially with the Aegean region of Turkey, where seasonal wild greens are common in cooking. Recipes differ from village to village and often reflect whichever edible herbs are available locally.
How long does herb meze with olive oil last in the fridge?
Herb meze with olive oil keeps for a few days in the refrigerator when stored in a clean, covered container. Chill it promptly after serving, and use a clean utensil each time to avoid contaminating the leftovers.
Can you freeze herb meze with olive oil?
Yes, you can freeze herb meze with olive oil, but the greens may become softer and release water after thawing. Cool it completely first, freeze it in an airtight container, and thaw it in the refrigerator.
What do you serve with herb meze with olive oil?
Herb meze with olive oil pairs well with other cold meze, grilled fish, or grilled meats. Serve it with bread and lemon if you like; its fresh, lightly dressed flavor works best alongside simple dishes.
How do you reduce bitterness in herb meze with olive oil?
To reduce bitterness in herb meze with olive oil, briefly blanch bitter greens such as chicory and discard the cooking water before finishing the dish. Lemon juice and olive oil can also soften the sharpness without masking the herbs.
Is herb meze with olive oil the same as sautéed greens?
No, herb meze with olive oil is generally cooled and served as part of a meze spread, while sautéed greens are often served hot as a side dish. The ingredients can overlap, but the cooking and serving style differ.
Herb meze with olive oil Vitamins & Minerals
Vitamins
Vitamin K
201.6µg · 168% DV
Vitamin A
222µg · 25% DV
Vitamin E
3.24mg · 22% DV
Folate
81.6µg · 20% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.13mg · 14% DV
Iron
2.52mg · 14% DV
Sodium
288mg · 13% DV
Potassium ⭐
372mg · 11% DV
Herb meze with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb meze with olive oil
To burn the 142 calories in 1 serving (medium) (120 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 Herb meze with olive oil?
Herb meze with olive oil is a Turkish, particularly Aegean-style, preparation of seasonal greens and herbs cooked or dressed with olive oil. There is no single fixed recipe: cooks may use wild or cultivated greens such as chicory, fennel fronds or chard, sometimes adding onion, garlic or lemon. The exact mix reflects the region and what is in season.
In Turkey it is usually served cool or at room temperature as part of a meze spread or alongside a meal, with bread for scooping up the juices. It gets much of its energy from olive oil, while the greens contribute fibre, making it a vegetable-forward accompaniment. For a lighter version, use a measured pour of oil and cook the greens just until tender; a squeeze of lemon brings freshness.
How Nutritious Is Herb meze with olive oil?
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 Herb meze with olive oil 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 Herb meze with olive oil Contain Allergens?
No known major allergens
Which Diets Is Herb meze with olive oil 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
Herb meze with olive oil Fat Profile
SATURATED
1.62g
MONOUNSATURATED
7.74g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Compare Herb meze with olive oil
Foods Similar to Herb meze with olive oil
Have another question about Herb meze with olive oil?
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.