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●Low GI

Olive oil meze salad Calories

A vegetable meze salad made with olive oil, tomato, cucumber, pepper, onion, and herbs.

CALORIES · 100 G

90kcal

GI

15low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.7g

Quick answer

1 cup (chopped) of Olive oil meze salad (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 7.8 g of carbs, 2 g of protein, 11.1 g of fat and 2.6 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Olive oil meze salad Nutrition Facts

Selected: 1 cup (chopped) · 150 g

135

KCAL / 150G

Carbs

7.8g

· 3% DV

Protein

2g

· 4% DV

Fat

11.1g

· 14% 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 22% · Protein 6% · Fat 72%

Olive oil meze salad nutrition facts table · 1 cup (chopped) (150 g)

NutrientAmount% DV
Calories135 kcal
Total fat11.1 g14%
Saturated fat1.35 g7%
Trans fat0 g
Sodium270 mg12%
Total carbohydrate7.8 g3%
Fiber2.6 g9%
Protein2 g4%

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 Cup of Chopped Olive oil meze salad?

ServingAmountCalories
1 cup (chopped)150 g135 kcal
1 tablespoon (small)15 g14 kcal
1 serving (small)75 g68 kcal
100 g100 g90 kcal
1 serving (medium)180 g162 kcal
1 cup (large)220 g198 kcal
1 serving (large)250 g225 kcal

Calculated from 90 calories per 100 g.

Frequently Asked Questions About Olive oil meze salad

What is olive oil meze salad?

Olive oil meze salad is a fresh, finely chopped vegetable salad served as part of a meze spread. It typically combines tomato, cucumber, pepper, onion and herbs with olive oil, though the exact mix varies by cook.

How do you make olive oil meze salad?

To make olive oil meze salad, finely chop tomatoes, cucumber, pepper, onion and fresh herbs, then toss them together. Add olive oil and, if desired, lemon juice just before serving so the vegetables stay crisp.

Is olive oil meze salad the same as Greek salad?

No, olive oil meze salad is not necessarily Greek salad. The meze version is usually finely chopped and served among small shared dishes, while Greek salad commonly has larger pieces and may include feta and olives.

What do you serve with olive oil meze salad?

Olive oil meze salad pairs well with grilled fish, kebabs, roasted vegetables and other small meze dishes. Serve it as a cool starter with bread, or alongside a main course that benefits from a fresh, tangy accompaniment.

Can you make olive oil meze salad ahead of time?

You can chop the vegetables for olive oil meze salad ahead, but keep them chilled and add the olive oil and lemon close to serving. Dressing it too early draws out liquid and softens the vegetables.

How do you stop olive oil meze salad from getting watery?

To keep olive oil meze salad from getting watery, remove the especially seedy, juicy center of the tomatoes and add salt and dressing shortly before serving. Chopping the vegetables evenly also helps them hold their texture.

Can you add feta to olive oil meze salad?

Yes, you can add crumbled feta to olive oil meze salad for a saltier, creamier variation. Add it gently at the end so it does not break down into the dressing; omit it for the classic vegetable-focused version.

How long does olive oil meze salad keep in the fridge?

Olive oil meze salad keeps for about a day in a sealed container in the refrigerator, but its vegetables soften as they sit. Refrigerate leftovers promptly and drain off any liquid before serving them again.

Should you peel the cucumber for olive oil meze salad?

No, you do not need to peel the cucumber for olive oil meze salad if its skin is tender and clean. Leaving it on adds texture; peel it partially or fully if the skin is tough or bitter.

Which herbs go in olive oil meze salad?

Parsley and mint are common choices for olive oil meze salad, and dill or spring onion can also work. Use fresh, well-dried herbs and chop them shortly before mixing to keep their flavor bright.

Olive oil meze salad Vitamins & Minerals

Vitamins

Vitamin C

27mg · 30% DV

Vitamin K

30µg · 25% DV

Vitamin E

1.8mg · 12% DV

B6

0.15mg · 9% DV

Minerals

Copper

0.12mg · 13% DV

Sodium

270mg · 12% DV

Manganese

0.24mg · 10% DV

Potassium ⭐

330mg · 10% DV

Olive oil meze salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive oil meze salad

To burn the 135 calories in 1 cup (chopped) (150 g):

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

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

What is Olive oil meze salad?

Olive oil meze salad is a Turkish and Eastern Mediterranean-style chopped salad, usually made with tomato, cucumber, pepper, onion and fresh herbs dressed with olive oil. The exact mix and seasoning can vary from one home or mezze spread to another, but the vegetables are kept at the centre of the dish.

It is juicy and crisp, with a rounded, fruity note from the oil. Serve it as part of a mezze spread, alongside grilled fish or meat, or with bread for a light lunch. It is mainly vegetables, with olive oil contributing much of its energy; a 100 g portion has 90 calories. For a heartier meal, pair it with beans or lentils; use a lighter hand with the oil if you prefer.

How Nutritious Is Olive oil meze salad?

Nutrient density

Medium

44/ 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

41/ 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.

Is Olive oil 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 Olive oil meze salad Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Olive oil 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

Olive oil meze salad Fat Profile

SATURATED

1.35g

MONOUNSATURATED

7.65g

POLYUNSATURATED

1.2g

⚖️

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.