1 serving (medium) of Spinach Yogurt Meze (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 7.2 g of carbs, 5 g of protein, 3.6 g of fat and 2 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Spinach Yogurt Meze?

Spinach Yogurt Meze is a Turkish cold side dish made by folding cooked spinach into yogurt, often with garlic and a little olive oil. The spinach may be briefly sautéed or boiled and squeezed dry; the result is usually thick rather than pourable, with recipes varying from household to household.

Cool, tangy yogurt balances the earthy spinach, making this an easy addition to a meze spread. In Turkey it is served chilled alongside grilled foods and other small plates, or scooped up with bread. It offers some protein from the yogurt as well as fibre from the spinach. For a lighter texture, use plain regular yogurt in place of some thicker yogurt, and keep the finishing oil modest.

Spinach Yogurt Meze Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

4.2g

· 8% DV

Fat

· 4% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 35% · Protein 25% · Fat 40%

Spinach Yogurt Meze Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

350µg · 39% DV

Folate

65µg · 16% DV

0.18mg · 14% DV

Minerals

Calcium

110mg · 11% DV

Phosphorus

70mg · 10% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is Spinach Yogurt Meze?

Nutrient density

Very high

80/ 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

48/ 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.

Spinach Yogurt Meze Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Spinach Yogurt Meze

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Spinach Yogurt 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 Spinach Yogurt 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 Spinach Yogurt 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

Spinach Yogurt Meze Fat Profile

SATURATED

1.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Spinach Yogurt Meze

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Foods Similar to Spinach Yogurt Meze

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Spinach Yogurt Meze

Is spinach yogurt meze Turkish?

Yes, spinach yogurt meze is a Turkish-style meze, a small dish served as part of a meal or spread. Yogurt-and-spinach combinations also appear in neighboring cuisines, so recipes and names can vary across the region.

How do you make spinach yogurt meze?

Cook spinach briefly, let it cool, and squeeze out excess water. Chop it and mix it with thick yogurt, salt, and optional garlic. A drizzle of olive oil on top makes a simple, traditional-style finish.

Can you make spinach yogurt meze with frozen spinach?

Yes, thawed frozen spinach works well in spinach yogurt meze. Cook it if needed, then squeeze it very thoroughly before mixing; frozen spinach usually releases more water than fresh spinach as it thaws.

Should spinach yogurt meze be made with Greek yogurt?

Greek yogurt works well because its thick texture helps the meze stay creamy rather than runny. You can also use another thick plain yogurt; if yours is loose, strain it or add it gradually.

How do you stop spinach yogurt meze from getting watery?

Squeeze as much liquid as possible from the cooked spinach and let it cool before mixing. Use thick yogurt, too; adding warm spinach or watery yogurt can loosen the texture after the meze is assembled.

What can you serve with spinach yogurt meze?

Serve spinach yogurt meze with grilled meats, kebabs, or other small dishes at a meze spread. It also works as a dip with pita or crusty bread, or alongside a simple rice or grain dish.

Is spinach yogurt meze a dip or a side dish?

It can be either: spinach yogurt meze is commonly served as a small side or part of a meze spread, but its thick texture also makes it suitable as a dip for bread or vegetables.

How long does spinach yogurt meze last in the fridge?

Keep spinach yogurt meze covered in the refrigerator and eat it within about two days for the best texture and freshness. Use a clean serving spoon, and discard it if it has been left out for an extended time.

Can you make spinach yogurt meze the day before?

Yes, you can make spinach yogurt meze a day ahead and keep it covered in the refrigerator. For the best texture, squeeze the spinach well before mixing, then add any olive-oil topping just before serving.

Can you freeze spinach yogurt meze?

Freezing spinach yogurt meze is not recommended. Yogurt can separate as it thaws, while spinach may release water and leave the mixture grainy or loose; make a fresh batch instead for the best texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026