Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🥗
A vegetable meze salad made with olive oil, tomato, cucumber, pepper, onion, and herbs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 2 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 135 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 serving (small) | 75 g | 68 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 180 g | 162 kcal |
| 1 cup (large) | 220 g | 198 kcal |
| 1 serving (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 135 calories in 1 cup (chopped) (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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
1.35g
MONOUNSATURATED
7.65g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.