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A thick, creamy white yogurt mixture with small pieces of onion throughout, served in a shallow dish.
●Low GI

Yogurt onion meze Calories

Contains protein and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

82kcal

GI

30low

POTASSIUM · 100 G

176mg

FIBER · 100 G

0.5g

Quick answer

2 tablespoon (medium) of Yogurt onion meze (60 g) has 49 calories. That works out to 82 calories per 100 g. It contains 3.4 g of carbs, 2.5 g of protein, 2.8 g of fat and 0.3 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Yogurt onion meze Nutrition Facts

Selected: 2 tablespoon (medium) · 60 g

49

KCAL / 60G

Carbs

3.4g

· 1% DV

Protein

2.5g

· 5% DV

Fat

2.8g

· 4% DV

Fiber

0.3g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 28% · Protein 20% · Fat 52%

Yogurt onion meze nutrition facts table · 2 tablespoon (medium) (60 g)

NutrientAmount% DV
Calories49 kcal
Total fat2.8 g4%
Saturated fat1.74 g9%
Trans fat0 g
Sodium108 mg5%
Total carbohydrate3.4 g1%
Fiber0.3 g1%
Protein2.5 g5%

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 2 Tablespoons of Yogurt onion meze?

ServingAmountCalories
2 tablespoon (medium)60 g49 kcal
1 tablespoon (small)30 g25 kcal
1 serving (small)75 g62 kcal
100 g100 g82 kcal
4 tablespoon (large)120 g98 kcal
½ cup (half)120 g98 kcal
1 serving (medium)150 g123 kcal
1 serving (large)220 g180 kcal
1 cup (large)240 g197 kcal

Calculated from 82 calories per 100 g.

Frequently Asked Questions About Yogurt onion meze

What is yogurt onion meze?

Yogurt onion meze is a Turkish-style cold side dish made by combining yogurt with chopped onion and seasoning. It is typically served as part of a meze spread, rather than as a drink or soup.

How do you make yogurt onion meze at home?

Stir finely chopped onion and salt into thick yogurt, then finish the yogurt onion meze with a little olive oil. Garlic and fresh herbs are optional additions; keep the mixture thick enough to scoop.

Can you make yogurt onion meze with Greek yogurt?

Yes, Greek yogurt works well in yogurt onion meze because its thick texture holds up against the onion. If it seems too dense, loosen it with a small spoonful of water before mixing.

Which onion is best for yogurt onion meze?

Red onion gives yogurt onion meze a milder, slightly sweet flavor, while white or yellow onion tastes sharper. Choose based on how assertive you want the onion to be, and chop it finely.

How is yogurt onion meze different from cacık?

Yogurt onion meze gets its defining crunch and flavor from onion, whereas cacık is commonly made with cucumber and often thinned with water. The onion version is generally served as a thicker meze.

What should you serve with yogurt onion meze?

Serve yogurt onion meze alongside grilled meat, kebabs, roasted vegetables, or other Turkish mezes. Its cool, tangy yogurt makes a useful contrast to warm, savory dishes, and it can also be spooned onto bread.

Can yogurt onion meze be made ahead?

Yes, you can prepare yogurt onion meze ahead and chill it until serving. The onion flavor will become more pronounced as it sits, so stir it before serving and add any fresh herbs at the end.

How should you store leftover yogurt onion meze?

Keep leftover yogurt onion meze covered in the refrigerator and use a clean spoon when serving. Discard it if it has been left out for a prolonged period or develops an unusual smell or texture.

Does yogurt onion meze usually contain garlic?

Garlic is optional in yogurt onion meze, not essential to the dish. A little minced or crushed garlic adds a savory note, but leaving it out lets the onion and yogurt remain the main flavors.

Can you use caramelized onions in yogurt onion meze?

Yes, cooled caramelized onions make a sweeter variation of yogurt onion meze. Let them cool completely before stirring them into the yogurt, since warm onions can loosen or affect the texture.

Yogurt onion meze Vitamins & Minerals

Vitamins

B12

0.25µg · 10% DV

B2

0.1mg · 8% DV

Biotin

1.26µg · 4% DV

B5

0.2mg · 4% DV

Minerals

Phosphorus

61mg · 9% DV

Calcium

79mg · 8% DV

Sodium

108mg · 5% DV

Selenium

1.86µg · 3% DV

Potassium ⭐

106mg · 3% DV

Yogurt onion meze Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

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

How to Burn Off Yogurt onion meze

To burn the 49 calories in 2 tablespoon (medium) (60 g):

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Yogurt onion meze?

Yogurt onion meze is a Turkish-style side made by mixing finely chopped onion into yogurt. The onion’s sharp bite is softened by the yogurt’s cool, gently tangy taste, while the texture can range from spoonable and thick to looser depending on the yogurt used. Home versions vary, sometimes with herbs or seasoning.

In Turkey it is served as part of a meze spread or alongside grilled meat, and is also good with bread. Outside Turkey, it works well as a simple dip or cooling side for roasted vegetables and kebabs. It contributes protein and calcium, with 4.1 g of protein per 100 g. For a lighter version, choose lower-fat yogurt and adjust the amount of onion to suit your taste.

How Nutritious Is Yogurt onion meze?

Nutrient density

Medium

52/ 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

40/ 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 Yogurt 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 Yogurt onion meze Contain Allergens?

Contains these allergens:

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

Which Diets Is Yogurt onion meze Good For?

Vegan

— Not 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

Yogurt onion meze Fat Profile

SATURATED

1.74g

MONOUNSATURATED

0.72g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 3.5:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.