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Onion and Carrot Meze Calories
Vegetable meze made with carrots and onions
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Onion and Carrot Meze has 95 calories. It contains 10.4 g of carbs, 1.2 g of protein, 5.8 g of fat and 2.8 g of fiber. Its 430 µg of Vitamin A covers 48% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Onion and Carrot Meze Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
10.4g
· 4% DV
Protein
1.2g
· 2% DV
Fat
5.8g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 5% · Fat 53%
Onion and Carrot Meze nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2.8 g | 10% |
| Protein | 1.2 g | 2% |
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 Onion and Carrot Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 95 kcal |
| 1 piece (small) | 25 g | 24 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (chopped) | 120 g | 114 kcal |
| 1 serving (large) | 150 g | 143 kcal |
| 1 serving (extra large) | 220 g | 209 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Onion and Carrot Meze
What is onion and carrot meze?
Onion and carrot meze is a Turkish-style vegetable side made with cooked onions and carrots, often seasoned and served as part of a meze spread. Recipes vary, so additions such as garlic or lemon are optional rather than essential.
How do you make onion and carrot meze?
Cook grated or finely sliced carrots and onions in a little oil until tender, then season and let the mixture cool. Serve it chilled or at room temperature; garlic, lemon, and herbs can be added to suit the recipe.
What do you serve with onion and carrot meze?
Serve onion and carrot meze with bread, other small plates, or grilled vegetables. It also works alongside grilled meat or fish, where its tender, mildly sweet vegetables add contrast.
Is onion and carrot meze served hot or cold?
Onion and carrot meze is usually served cold or at room temperature. Cooling it after cooking gives the flavors time to meld and makes it easy to include in a Turkish-style meze spread.
Can you make onion and carrot meze ahead of time?
Yes, onion and carrot meze can be made a day ahead. Refrigerate it in a covered container, then stir it before serving; it can be served chilled or brought briefly to room temperature.
How long does onion and carrot meze keep in the fridge?
Onion and carrot meze keeps for about 3–4 days in a covered container in the refrigerator. Use a clean utensil when serving, and do not save portions that have been left out for an extended time.
Can you freeze onion and carrot meze?
Yes, onion and carrot meze can be frozen, but the vegetables may turn soft or watery after thawing. Cool it first, freeze it in an airtight container, and stir well after thawing.
Can you add yogurt to onion and carrot meze?
Yes, you can add yogurt to onion and carrot meze, but it changes the dish’s texture and makes it more like a yogurt-based carrot meze. Cool the cooked vegetables completely before mixing in yogurt.
How can you keep onion and carrot meze from becoming watery?
Cook onion and carrot meze until excess moisture has evaporated, and let the vegetables cool before storing or serving. If it releases liquid after refrigeration, drain or stir in the liquid before serving.
Is onion and carrot meze a healthy side dish?
Yes, onion and carrot meze is a vegetable-based side dish. Its overall richness depends on how much oil the recipe uses, so pair it with other foods that make a balanced meal.
Onion and Carrot Meze Vitamins & Minerals
Vitamins
Vitamin A
430µg · 48% DV
Vitamin K
11.8µg · 10% DV
B6
0.16mg · 9% DV
Vitamin E
1.25mg · 8% DV
Minerals
Sodium
180mg · 8% DV
Manganese
0.18mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
250mg · 7% DV
Onion and Carrot Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion and Carrot Meze
To burn the 95 calories in 100 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 Onion and Carrot Meze?
Onion and Carrot Meze is a Turkish vegetable meze made by cooking onions and carrots until tender, often with olive oil. The carrots bring a gentle sweetness, while the onions add a savoury depth; the vegetables soften but are usually left with some texture. It is commonly served cool or at room temperature as part of a spread.
In Turkey, it fits naturally alongside other meze, grilled dishes or a simple meal, and is good with bread. For English-speaking diners elsewhere, it works well as a make-ahead side for shared meals. It is mostly vegetables and provides 2.8 g of fibre per 100 g. Use the oil sparingly for a lighter version, or pair it with fresh salad and other vegetable dishes.
How Nutritious Is Onion and Carrot 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 Onion and Carrot 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 Onion and Carrot Meze Contain Allergens?
No known major allergens
Which Diets Is Onion and Carrot Meze Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Onion and Carrot Meze Fat Profile
SATURATED
0.82g
MONOUNSATURATED
3.95g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.