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Contains protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 2.5 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 60 g | 49 kcal |
| 1 tablespoon (small) | 30 g | 25 kcal |
| 1 serving (small) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 4 tablespoon (large) | 120 g | 98 kcal |
| ½ cup (half) | 120 g | 98 kcal |
| 1 serving (medium) | 150 g | 123 kcal |
| 1 serving (large) | 220 g | 180 kcal |
| 1 cup (large) | 240 g | 197 kcal |
Calculated from 82 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 49 calories in 2 tablespoon (medium) (60 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.
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.
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.
Contains these allergens:
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
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.