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Fat-Free Meze Calories
Traditional meze mix made from various vegetables, no added fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fat-Free Meze (80 g) has 36 calories. That works out to 45 calories per 100 g. It contains 6.6 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 256 µg of Vitamin A covers 28% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Fat-Free Meze Nutrition Facts
Selected: 1 serving (medium) · 80 g
36
KCAL / 80G
Carbs
6.6g
· 2% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 16% · Fat 5%
Fat-Free Meze nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 1.3 g | 3% |
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 Fat-Free Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 36 kcal |
| 2 tablespoon (medium) | 40 g | 18 kcal |
| 1 serving (small) | 50 g | 23 kcal |
| 1 piece (medium) | 60 g | 27 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (large) | 120 g | 54 kcal |
| 1 cup (medium) | 150 g | 68 kcal |
| 1 serving (jumbo) | 200 g | 90 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Fat-Free Meze
What is fat-free meze?
Fat-free meze is a vegetable-based meze prepared without added oil or other fat. It is a description rather than one fixed recipe, so its vegetables, seasonings and texture can vary.
What vegetables are usually used in fat-free meze?
Fat-free meze may include vegetables such as eggplant, peppers, tomatoes or zucchini, depending on the recipe. There is no universal ingredient list, so the name alone does not specify exactly what is in a serving.
How do you make fat-free meze?
To make fat-free meze, cook or roast the vegetables, chop or mash them, then season with ingredients such as lemon, garlic, vinegar and herbs. Roasting or charring helps build flavor without adding oil.
Is fat-free meze served hot or cold?
Fat-free meze is usually served cold or at room temperature, like many meze dishes. Chilling it briefly can help the seasoning settle in; bring it out shortly before serving for its flavors to come through.
What do you serve with fat-free meze?
Fat-free meze can accompany grilled vegetables, fish or meat, or form part of a spread of small dishes. Pita or other bread is a common pairing, especially when the meze is soft enough to scoop.
How can you make fat-free meze taste good without oil?
Fat-free meze can get plenty of flavor from charred vegetables, lemon juice, garlic, vinegar, herbs and spices. Add seasonings gradually and let the mixture rest briefly before serving so the flavors can blend.
Can fat-free meze be made ahead?
Yes, you can prepare fat-free meze ahead and keep it covered in the refrigerator. A short rest can help the seasonings mingle; stir it before serving and add fresh herbs or lemon if needed.
How long does fat-free meze last in the fridge?
Fat-free meze generally keeps for 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after preparation, and discard it if its smell or appearance changes.
Can you freeze fat-free meze?
You can freeze fat-free meze, but its vegetables may become watery or softer after thawing. For the best texture, serve it fresh or keep it refrigerated and eat it within a few days.
Does fat-free meze taste bland?
No, fat-free meze does not have to taste bland. Roasting vegetables until lightly charred and using lemon, garlic, herbs and spices add depth without oil; taste and adjust the seasoning before serving.
Fat-Free Meze Vitamins & Minerals
Vitamins
Vitamin A
256µg · 28% DV
Vitamin K
30.4µg · 25% DV
Vitamin C
11.2mg · 12% DV
Folate
30.4µg · 8% DV
Minerals
Sodium
168mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
168mg · 5% DV
Manganese
0.1mg · 4% DV
Fat-Free Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Meze
To burn the 36 calories in 1 serving (medium) (80 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 Fat-Free Meze?
Fat-Free Meze is a vegetable-based meze mix made from assorted vegetables, with no extra fat added. Its exact ingredients and preparation can vary; it belongs to the wider meze tradition of Turkey and the eastern Mediterranean.
The flavour and texture depend on which vegetables are used, and it is usually served in small portions alongside other dishes rather than as a main course. English-speaking diners can serve it as part of a shared spread, with grilled foods, fish or bread, or enjoy it as a light side. At 45 calories per 100 g, it is a light, vegetable-forward choice that also provides some fibre. Pair it with beans or another protein-rich dish if you want a more filling meal.
How Nutritious Is Fat-Free 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 Fat-Free 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 Fat-Free Meze Contain Allergens?
No known major allergens
Which Diets Is Fat-Free Meze 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
Fat-Free Meze Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.