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Turkish Ezme Calories
Spicy tomato and pepper meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Turkish Ezme (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 2.2 g of carbs, 0.4 g of protein, 1.2 g of fat and 0.6 g of fiber. Its 10.2 mg of Vitamin C covers 11% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Turkish Ezme Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
21
KCAL / 30G
Carbs
2.2g
· 1% DV
Protein
0.4g
· 1% DV
Fat
1.2g
· 2% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 8% · Fat 50%
Turkish Ezme nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 g | 1% |
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 Turkish Ezme?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 32 kcal |
| 1 serving (medium) | 60 g | 42 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (large) | 100 g | 70 kcal |
| 1 cup (medium) | 180 g | 126 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Turkish Ezme
What is Turkish Ezme?
Turkish Ezme is a finely chopped, often spicy tomato-and-pepper meze from Turkey. It is served as a condiment or side dish, and its texture should stay fresh and chunky rather than smooth like a purée.
What is Turkish Ezme made of?
Turkish Ezme is usually made with tomatoes, peppers, onion, parsley, spices, and olive oil. Recipes may also include garlic, lemon juice, or pomegranate molasses, so the exact flavor and heat vary from cook to cook.
How do you make Turkish Ezme at home?
To make Turkish Ezme, finely chop the vegetables, drain excess tomato juice, then mix them with herbs, spices, and olive oil. Add lemon juice or pomegranate molasses to taste, and avoid over-blending so it does not turn watery.
Is Turkish Ezme the same as salsa?
No, Turkish Ezme is not quite the same as salsa. Both can contain chopped tomatoes and peppers, but Ezme is a Turkish meze commonly seasoned with herbs, spices, and olive oil, and is often served alongside grilled food.
Is Turkish Ezme spicy?
Turkish Ezme is often spicy, but its heat is not fixed. The amount and type of pepper varies by recipe; restaurant versions can be hotter than homemade Ezme, so ask about the heat if you prefer a mild meze.
What do you serve with Turkish Ezme?
Turkish Ezme is commonly served with kebabs, grilled meats, and flatbread. It also fits into a spread of Turkish mezes; offer it as a side or condiment rather than treating it as a cooked sauce.
What is the difference between Turkish Ezme and muhammara?
Turkish Ezme is primarily a fresh, chopped tomato-and-pepper meze, while muhammara is a roasted red pepper and walnut dip. Their ingredients and texture differ, even though both may be served as part of a Middle Eastern or Turkish-style spread.
Why is Turkish Ezme watery?
Turkish Ezme usually turns watery when the tomatoes release too much juice or the vegetables are blended for too long. Drain the chopped vegetables before mixing, and keep the final texture chunky to help the meze hold together.
How do you make Turkish Ezme less spicy?
Make Turkish Ezme less spicy by using sweet peppers instead of hot ones and adding more tomato to the mixture. If it is already prepared, serve it with bread or alongside a cooling yogurt dip rather than adding more liquid.
How should you store Turkish Ezme?
Store Turkish Ezme in a clean, covered container in the refrigerator. Keep it chilled when it is not being served, and do not save leftovers that have been sitting out for an extended time; the texture is best when freshly made.
Turkish Ezme Vitamins & Minerals
Vitamins
Vitamin C
10.2mg · 11% DV
Vitamin K
3.6µg · 3% DV
B6
0.05mg · 3% DV
Vitamin E
0.39mg · 3% DV
Minerals
Sodium
102mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
93mg · 3% DV
Manganese
0.05mg · 2% DV
Turkish Ezme Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish Ezme
To burn the 21 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 Turkish Ezme?
Turkish ezme is a finely chopped meze, usually made with ripe tomatoes, peppers, onion and herbs, then seasoned with spices and often lemon juice and olive oil. The balance of heat and tang varies from one cook or region to another, and the vegetables are chopped rather than blended into a smooth dip.
In Turkey it is commonly served alongside kebabs and other grilled dishes, shared at the table and scooped up with bread. Its juicy, lightly textured bite brings fresh acidity and peppery heat to a meal. The vegetables contribute some fibre, while the amount of olive oil affects its fat and energy content. For a lighter plate, use the oil sparingly and serve it with extra greens.
How Nutritious Is Turkish Ezme?
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 Turkish Ezme 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 Turkish Ezme Contain Allergens?
No known major allergens
Which Diets Is Turkish Ezme Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Turkish Ezme Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.