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Mezze and Greens Calories
A mixed plate of vegetables, greens, and assorted mezze dips; ingredients and oil content vary by selection.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mezze and Greens (150 g) has 173 calories. That works out to 115 calories per 100 g. It contains 15.8 g of carbs, 5.3 g of protein, 9.8 g of fat and 5.3 g of fiber. Its 127.5 µg of Vitamin K covers 106% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Mezze and Greens Nutrition Facts
Selected: 1 serving (medium) · 150 g
173
KCAL / 150G
Carbs
15.8g
· 6% DV
Protein
5.3g
· 11% DV
Fat
9.8g
· 13% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 12% · Fat 51%
Mezze and Greens nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 5.3 g | 19% |
| Protein | 5.3 g | 11% |
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 Mezze and Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 173 kcal |
| 1 tablespoon (small) | 20 g | 23 kcal |
| 1 piece (small) | 30 g | 35 kcal |
| 2 tablespoon (medium) | 40 g | 46 kcal |
| 1 piece (large) | 60 g | 69 kcal |
| 100 g | 100 g | 115 kcal |
| 1 serving (small) | 100 g | 115 kcal |
| 1 cup (chopped) | 160 g | 184 kcal |
| 1 serving (large) | 250 g | 288 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Mezze and Greens
What is usually included in mezze and greens?
Mezze and greens usually combines fresh vegetables and leafy greens with a selection of dips or small dishes, such as hummus, roasted vegetables, or herbed spreads. There is no fixed recipe, so the ingredients and oil content vary with the selection.
How do you make a mezze and greens platter?
To make a mezze and greens platter, choose a few dips with different textures, add washed seasonal vegetables and fresh leaves, and arrange them in separate sections. Serve dressings on the side so the greens stay crisp and the dips keep their distinct flavors.
What dips go well with mezze and greens?
Hummus, baba ganoush, olive-based dips, and herbed yogurt dips all pair well with mezze and greens. Combining creamy, smoky, and bright flavors makes the platter more varied; choose dips that complement the vegetables and other dishes you plan to serve.
How is mezze and greens traditionally served?
Mezze and greens is usually served as a shared spread, with dips in small bowls and vegetables or leaves arranged for easy picking. It can be served as a starter or alongside other dishes, with bread offered for scooping up the dips.
Can you prepare mezze and greens ahead of time?
Yes, you can prepare most of mezze and greens ahead. Keep the dips covered in the refrigerator, wash and thoroughly dry the leaves, and store them separately; add dressings and assemble the platter shortly before serving to prevent wilting.
How long do leftovers of mezze and greens keep?
Leftovers of mezze and greens are best stored promptly in separate covered containers in the refrigerator. The dips and fresh leaves keep differently, and dressed greens lose their texture quickly, so eat those first and discard anything left at room temperature for too long.
What should you serve with mezze and greens?
Mezze and greens pairs well with flatbread, grilled vegetables, or a larger meal featuring grains or a protein dish. If serving it as a light meal, include bread or another substantial accompaniment rather than relying on a small assortment of dips alone.
Is mezze and greens the same as a salad?
No, mezze and greens is broader than a salad: it brings together leafy vegetables with several separate dips or small dishes. A salad is typically one combined dish, while a mezze platter is arranged for sharing and lets diners choose different bites.
Can you use store-bought dips for mezze and greens?
Yes, store-bought dips work well for mezze and greens and make assembling the platter quicker. Add fresh herbs, a little lemon, or a garnish if you like, and keep the dips chilled until serving rather than leaving them out for an extended period.
How can you make mezze and greens with less oil?
To make mezze and greens with less oil, choose roasted or grilled vegetables instead of fried ones and serve oil separately for dipping or drizzling. This keeps the platter's variety while letting each person control how much oil goes onto their portion.
Mezze and Greens Vitamins & Minerals
Vitamins
Vitamin K
127.5µg · 106% DV
Vitamin A
270µg · 30% DV
Vitamin C
22.5mg · 25% DV
Folate
82.5µg · 21% DV
Minerals
Sodium
570mg · 25% DV
Manganese
0.52mg · 23% DV
Copper
0.18mg · 20% DV
Phosphorus
113mg · 16% DV
Potassium ⭐
540mg · 16% DV
How to Burn Off Mezze and Greens
To burn the 173 calories in 1 serving (medium) (150 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 Mezze and Greens?
Mezze and greens is a mixed platter rather than a fixed recipe: it brings together vegetables, leafy herbs and assorted dips, often with a Mediterranean or Middle Eastern character. Depending on the selection, you might find marinated or cooked vegetables alongside leafy greens and bean-based spreads. It is usually set out for sharing, either as a starter or as part of a larger meal; in Turkey and across the eastern Mediterranean, it can accompany grilled dishes or be enjoyed with bread. Expect fresh, herbal crunch from the greens and softer, richer textures from the dips.
Vegetables and herbs contribute fibre, while the platter’s fat and energy can vary considerably with the dips and added oil. For a lighter plate, take extra greens and choose oilier spreads in smaller portions.
How Nutritious Is Mezze and Greens?
Nutrient density
Medium
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 Mezze and Greens 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 Mezze and Greens Contain Allergens?
No known major allergens
Which Diets Is Mezze and Greens 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
Mezze and Greens Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.