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Salad Meze Calories
Mediterranean-style meze salad with assorted vegetables, olive oil, and lemon
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad Meze (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 7.8 g of carbs, 1.8 g of protein, 5.4 g of fat and 2.5 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Salad Meze Nutrition Facts
Selected: 1 serving (medium) · 120 g
84
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.8g
· 4% DV
Fat
5.4g
· 7% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 8% · Fat 56%
Salad Meze nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.8 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.
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How Many Calories in 1 Serving of Salad Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 84 kcal |
| 1 piece (small) | 60 g | 42 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (medium) | 100 g | 70 kcal |
| 1 piece (large) | 150 g | 105 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 bottle (large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Salad Meze
What is Salad Meze?
Salad Meze is a Mediterranean-style cold meze made with assorted vegetables, olive oil, and lemon. It is a serving style rather than one fixed recipe, so the vegetables and seasonings can vary from cook to cook.
Where does Salad Meze come from?
Salad Meze belongs to the broader tradition of Mediterranean and Turkish meze, where small dishes are shared at the table. There is no single origin or canonical recipe for the name; versions reflect local vegetables and household preferences.
What vegetables are used in Salad Meze?
Salad Meze commonly features fresh vegetables such as tomatoes, cucumbers, peppers, and onions. Parsley, mint, or other seasonal produce may be added, so the exact combination can change with the region and the meal.
How do you make Salad Meze?
To make Salad Meze, wash and chop the vegetables, then toss them with olive oil and lemon juice. Add salt and herbs to taste, and dress the salad shortly before serving so the vegetables stay crisp rather than turning watery.
How is Salad Meze different from Greek salad?
Salad Meze is a flexible category of vegetable meze, while Greek salad usually refers to a more recognizable combination that often includes feta, olives, and oregano. A Salad Meze recipe does not require those ingredients and may use different vegetables.
What do you serve with Salad Meze?
Serve Salad Meze as a shared starter or side alongside grilled fish, meat, vegetables, or flatbread. It also fits naturally on a meze spread, where its fresh, tangy flavor balances richer dips and cooked dishes.
Can you make Salad Meze ahead of time?
Yes, you can chop the vegetables for Salad Meze ahead and refrigerate them in a covered container. Keep the olive oil and lemon separate until close to serving, since dressing the vegetables early can make them release liquid.
How long does Salad Meze last in the fridge?
Salad Meze is best eaten fresh, but leftovers can usually be kept covered in the refrigerator for up to two days. The vegetables may soften and release liquid, so stir before serving and discard it if it has been left unrefrigerated for too long.
Can Salad Meze be used in a wrap or sandwich?
Yes, Salad Meze can add freshness to a wrap or sandwich, especially with grilled vegetables, chicken, or falafel. Drain excess dressing first so the bread does not become soggy, and add the salad just before eating.
Is Salad Meze a healthy side dish?
Yes, Salad Meze can be a nourishing side because it combines vegetables with olive oil and lemon. Pairing it with a source of protein and a filling main dish makes for a more substantial meal.
Salad Meze Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin A
264µg · 29% DV
Vitamin C
21.6mg · 24% DV
Folate
38.4µg · 10% DV
Minerals
Sodium
252mg · 11% DV
Potassium ⭐
252mg · 7% DV
Copper
0.05mg · 6% DV
Phosphorus
38mg · 5% DV
Salad Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad Meze
To burn the 84 calories in 1 serving (medium) (120 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 Salad Meze?
Salad Meze is a Mediterranean-style vegetable salad served as part of a meze spread. It usually combines assorted vegetables with olive oil and lemon, though the exact mix can vary from kitchen to kitchen. The result is fresh and bright, with crisp vegetable bites balanced by the oil’s smoothness and the lemon’s tang.
In Turkey and across the eastern Mediterranean, it fits naturally alongside grilled dishes, bread and other small plates; elsewhere, serve it as a colourful side or a light lunch with pita or flatbread. It offers some fibre, while olive oil gives it much of its fat. For a lighter version, use a little less oil and bring out the flavour with extra lemon and herbs.
How Nutritious Is Salad 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 Salad 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 Salad Meze Contain Allergens?
No known major allergens
Which Diets Is Salad Meze 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
Salad Meze Fat Profile
SATURATED
0.84g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.