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Thessaloniki meze Calories
Yogurt vegetable meze
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Thessaloniki meze (30 g) has 34 calories. That works out to 112 calories per 100 g. It contains 2.3 g of carbs, 1 g of protein, 2.3 g of fat and 0.7 g of fiber. Its 5.6 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Thessaloniki meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
34
KCAL / 30G
Carbs
2.3g
· 1% DV
Protein
1g
· 2% DV
Fat
2.3g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 12% · Fat 61%
Thessaloniki meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 1 g | 2% |
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 Thessaloniki meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 34 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 0.25 cup (quarter) | 60 g | 67 kcal |
| 1 serving (medium) | 75 g | 84 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (half) | 120 g | 134 kcal |
| 1 serving (large) | 150 g | 168 kcal |
| 1 cup (whole) | 240 g | 269 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Thessaloniki meze
What is Thessaloniki meze?
Thessaloniki meze is a chilled, yogurt-based vegetable appetizer. Recipes can also include garlic and walnuts, but the exact vegetables and proportions vary, so the name does not point to one fixed ingredient list.
How do you make Thessaloniki meze?
Cook the vegetables, let them cool completely, then mix them with yogurt and any seasonings your recipe uses. Roasting or sautéing works; draining excess liquid before combining helps keep Thessaloniki meze thick rather than watery.
What ingredients go into Thessaloniki meze?
Yogurt and vegetables are the defining ingredients in Thessaloniki meze; some versions add walnuts and garlic. The vegetable combination varies between recipes, so check the specific recipe if you want to reproduce a particular restaurant’s version.
Why is it called Thessaloniki meze?
Thessaloniki meze takes its name from Thessaloniki, but the name alone does not guarantee a single, standardized recipe from the city. It is also made as a meze in Turkish homes, with ingredients and preparation varying by cook.
Should Thessaloniki meze be served cold or warm?
Thessaloniki meze is usually served cold. Chilling it briefly after mixing lets the flavors come together; stir it before serving and remove any liquid that has collected on top.
Can you make Thessaloniki meze ahead of time?
Yes, Thessaloniki meze can be made a day ahead and kept covered in the refrigerator. The vegetables may release liquid as it sits, so stir it and adjust the consistency just before serving.
Can you freeze Thessaloniki meze?
Freezing Thessaloniki meze is not recommended because yogurt can separate when thawed and the vegetables may turn soft and watery. Make it fresh and refrigerate leftovers instead.
What goes well with Thessaloniki meze?
Thessaloniki meze pairs well with grilled vegetables, grilled meat, and a spread of other cold appetizers. Its cool, tangy yogurt base also makes a good contrast to warmly spiced dishes.
Why does Thessaloniki meze turn watery?
Thessaloniki meze can turn watery when vegetables release moisture or are mixed into the yogurt while still hot. Cool and drain the cooked vegetables first, and use thick yogurt to help the finished meze hold its texture.
What vegetables can you use in Thessaloniki meze?
There is no single required vegetable mix for Thessaloniki meze; home and restaurant recipes vary. Choose vegetables that taste good with yogurt, cook them until tender, and drain them well before mixing so they do not thin the meze.
Thessaloniki meze Vitamins & Minerals
Vitamins
Vitamin C
5.55mg · 6% DV
B2
0.04mg · 3% DV
B6
0.05mg · 3% DV
Vitamin E
0.42mg · 3% DV
Minerals
Copper
0.04mg · 4% DV
Sodium
93mg · 4% DV
Phosphorus
23mg · 3% DV
Manganese
0.07mg · 3% DV
Potassium ⭐
71mg · 2% DV
Thessaloniki meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thessaloniki meze
To burn the 34 calories in 2 tablespoon (medium) (30 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 Thessaloniki meze?
Thessaloniki meze is a yoghurt-based vegetable meze associated with the food traditions of Thessaloniki and the wider Aegean and Balkan region. Recipes vary: the vegetables may be cooked or sautéed before being cooled and folded into yoghurt, with additions such as walnuts in some versions.
Cool and creamy, with a gentle tang from the yoghurt, it is usually served as part of a shared meze spread. Try it with bread, alongside grilled dishes, or as a fresh contrast to richer foods. Its nutritional profile depends partly on how much oil is used to cook the vegetables; for a lighter version, use less oil and plain yoghurt.
How Nutritious Is Thessaloniki meze?
Nutrient density
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.
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 Thessaloniki 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 Thessaloniki meze Contain Allergens?
Contains these allergens:
Which Diets Is Thessaloniki 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
Thessaloniki meze Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.