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Meze salad Calories
Mediterranean meze salad with assorted vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meze salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 9 g of carbs, 1.9 g of protein, 4.6 g of fat and 2.6 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Meze salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
84
KCAL / 120G
Carbs
9g
· 3% DV
Protein
1.9g
· 4% DV
Fat
4.6g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 9% · Fat 49%
Meze salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.9 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 Meze salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 84 kcal |
| 1 serving (extra small) | 50 g | 35 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (medium) | 100 g | 70 kcal |
| 1 cup (medium) | 150 g | 105 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 bottle (large) | 250 g | 175 kcal |
| 1 serving (extra large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Meze salad
What is meze salad?
Meze salad is a Mediterranean-style salad of assorted vegetables, served as part of a meze spread or alongside a main dish. It does not have one fixed recipe, so the vegetables and dressing can vary between cooks and regions.
What vegetables go in meze salad?
Meze salad commonly uses fresh vegetables such as tomatoes, cucumbers, peppers, and onion. Chopped herbs may also be included. There is no single required ingredient list, so use vegetables that suit the style of meze you are serving.
What dressing is used for meze salad?
Meze salad is often dressed simply with olive oil and lemon juice or vinegar. Add the dressing shortly before serving so it coats the vegetables without drawing out too much moisture or making them limp.
Is meze salad the same as Turkish shepherd salad?
No, the names are not interchangeable. They can share ingredients such as tomato, cucumber, and pepper, but meze salad is a broader, flexible Mediterranean-style dish, while Turkish shepherd salad has a more familiar local combination and preparation.
What do you serve with meze salad?
Serve meze salad with grilled fish, meat, vegetables, or a spread of other small plates. Its fresh, tangy taste also works alongside breads and dips, making it useful as either a side dish or part of a meze table.
Can you make meze salad ahead of time?
Yes, you can chop the vegetables ahead and refrigerate them in a covered container. Keep the dressing separate and toss it through just before serving; this helps preserve the vegetables’ crunch and keeps the salad from turning watery.
Why does meze salad get watery?
Meze salad gets watery because cut vegetables, especially tomatoes and cucumbers, release their juices as they sit. Drain excess liquid and wait to add salt and dressing until close to serving to keep the texture fresher.
Can meze salad be served warm?
Meze salad is usually served chilled or at room temperature, rather than warm. Heating can soften the fresh vegetables and change their texture, so keep the ingredients cool and bring the salad out shortly before serving.
How should you store leftover meze salad?
Store leftover meze salad in a sealed container in the refrigerator and avoid leaving it out at room temperature for an extended period. It tastes best soon after preparation, since the chopped vegetables soften and release more liquid over time.
Can you add feta or olives to meze salad?
Yes, feta or olives can be added to meze salad for a saltier, richer variation. Since both can bring plenty of salt, taste the finished salad before adding extra seasoning, and keep the additions modest if you want the vegetables to stand out.
Meze salad Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin A
264µg · 29% DV
Vitamin C
19.2mg · 21% DV
Vitamin E
1.32mg · 9% DV
Minerals
Sodium
252mg · 11% DV
Copper
0.07mg · 8% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.16mg · 7% DV
Meze salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meze salad
To burn the 84 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 Meze salad?
Meze salad is a Mediterranean-style vegetable salad served as part of a meze spread. There is no single fixed recipe: it often brings together chopped vegetables with olive oil, lemon and herbs, with the exact mix varying by cook and season. The name reflects the shared-table tradition of small dishes found across the eastern Mediterranean, including Turkey.
Crisp and fresh, with a bright, tangy finish, it works alongside grilled dishes, bread and other small plates, whether served at a gathering or as a simple side. It is mostly vegetables and relatively light; a 100 g portion has 70 calories. If you want to keep it lighter, use a modest amount of oil and lean on lemon and herbs for flavour.
How Nutritious Is Meze salad?
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 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 Meze salad Contain Allergens?
No known major allergens
Which Diets Is 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
Meze salad Fat Profile
SATURATED
0.72g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.