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Red pepper and onion meze Calories
Vitamin C-rich vegetable meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Red pepper and onion meze (20 g) has 14 calories. That works out to 69 calories per 100 g. It contains 1.5 g of carbs, 0.2 g of protein, 0.8 g of fat and 0.4 g of fiber. Its 15.8 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Red pepper and onion meze Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
14
KCAL / 20G
Carbs
1.5g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0.8g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 6% · Fat 51%
Red pepper and onion meze nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 g | 0% |
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 Tablespoon of Red pepper and onion meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 14 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (double) | 40 g | 28 kcal |
| 1 serving (small) | 60 g | 41 kcal |
| 100 g | 100 g | 69 kcal |
| 1 serving (medium) | 100 g | 69 kcal |
| 1 serving (large) | 150 g | 104 kcal |
| 1 cup (chopped) | 180 g | 124 kcal |
Calculated from 69 calories per 100 g.
Frequently Asked Questions About Red pepper and onion meze
How do you make red pepper and onion meze?
Red pepper and onion meze is made by combining chopped roasted red peppers and onion with olive oil and seasoning. Roast and peel the peppers first for a smoky flavor, then let the mixture rest briefly so the flavors mingle.
What do you serve with red pepper and onion meze?
Red pepper and onion meze is commonly served as part of a meze spread, alongside grilled meats, fish, or other small plates. Offer it with bread or warm flatbread, and serve it chilled or at room temperature.
Is red pepper and onion meze spicy?
Red pepper and onion meze is not necessarily spicy; sweet red peppers give it a mild, savory flavor. Add chili flakes or hot pepper if you want heat, or use more olive oil and lemon to balance a spicier version.
Should you roast the peppers for red pepper and onion meze?
Roasting is not essential for red pepper and onion meze, but it gives the peppers a smoky flavor and makes their skins easy to remove. You can roast them under a broiler, over a flame, or in a hot oven.
How is red pepper and onion meze different from muhammara?
Red pepper and onion meze centers on peppers and onion, while muhammara typically includes walnuts and breadcrumbs as well as red pepper and spices. The two are distinct dips, even though recipes and seasonings can vary.
Can you make red pepper and onion meze with raw peppers?
Yes, you can make red pepper and onion meze with raw peppers, but the result will be crunchier and less smoky than the roasted version. Slice the peppers thinly so they combine well with the onion and dressing.
Can red pepper and onion meze be made ahead?
Yes, red pepper and onion meze can be made ahead and refrigerated until serving. Preparing it in advance lets the onion and pepper flavors blend; add fresh herbs just before serving to keep them bright.
How long does red pepper and onion meze keep in the fridge?
Red pepper and onion meze keeps for about 3–4 days in a covered container in the refrigerator. Use a clean serving spoon each time, and do not leave the meze sitting out for an extended period.
Can you freeze red pepper and onion meze?
Yes, red pepper and onion meze can be frozen, but the peppers and onions may turn soft or watery after thawing. For the best texture, make a fresh batch or enjoy refrigerated leftovers within a few days.
Can you use red pepper and onion meze as more than a side dish?
Yes, red pepper and onion meze works as a sandwich spread or a topping for grilled vegetables and grain bowls. Drain off excess liquid first if you are adding it to bread, so the bread does not become soggy.
Red pepper and onion meze Vitamins & Minerals
Vitamins
Vitamin C
15.8mg · 18% DV
B6
0.05mg · 3% DV
Vitamin E
0.25mg · 2% DV
Folate
5µg · 1% DV
Minerals
Sodium
48mg · 2% DV
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Potassium ⭐
43mg · 1% DV
Red pepper and onion meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red pepper and onion meze
To burn the 14 calories in 1 tablespoon (medium) (20 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 Red pepper and onion meze?
Red pepper and onion meze is a Turkish-style side made by cooking sweet red pepper and onion until tender. Recipes vary: the peppers may be roasted first, and olive oil, herbs or spices are often used for seasoning. The result is gently sweet and savoury, with a soft, sometimes slightly silky texture.
In Turkey it is served as part of a meze spread, alongside grilled food, or simply with bread. It also works well as a small starter or a topping for toast. This vegetable-forward dish provides vitamin C and fibre, while remaining relatively light; use a modest amount of oil and pair it with fresh greens for a lighter plate.
How Nutritious Is Red pepper and onion 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 Red pepper and onion 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 Red pepper and onion meze Contain Allergens?
No known major allergens
Which Diets Is Red pepper and onion 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
Red pepper and onion meze Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.