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Vegetable Strained Yogurt Meze Calories
Healthy meze made with strained yogurt and assorted vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable Strained Yogurt Meze (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 7.4 g of carbs, 5.4 g of protein, 4.8 g of fat and 1.4 g of fiber. Its 0.5 µg of B12 covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegetable Strained Yogurt Meze Nutrition Facts
Selected: 1 serving (medium) · 120 g
102
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
5.4g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 23% · Fat 46%
Vegetable Strained Yogurt Meze nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 5.4 g | 11% |
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 1 Serving of Vegetable Strained Yogurt Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 102 kcal |
| 2 tablespoon (medium) | 40 g | 34 kcal |
| 1 serving (extra small) | 60 g | 51 kcal |
| 1 serving (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (medium) | 100 g | 85 kcal |
| 1 cup (medium) | 150 g | 128 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 serving (extra large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Vegetable Strained Yogurt Meze
How do you make Vegetable Strained Yogurt Meze?
Mix strained yogurt with crushed garlic and a little olive oil, then fold in prepared vegetables to make Vegetable Strained Yogurt Meze. Cucumber is often used raw, while grated carrot or zucchini may be sautéed first and cooled completely.
What vegetables go in Vegetable Strained Yogurt Meze?
Cucumber, carrot, and zucchini are common choices for Vegetable Strained Yogurt Meze, though recipes vary. Fresh herbs such as dill or mint work well too. Squeeze or drain watery vegetables before mixing so the meze stays thick.
What do you serve with Vegetable Strained Yogurt Meze?
Serve Vegetable Strained Yogurt Meze chilled alongside grilled meat, chicken, fish, or other meze dishes. It also works as a dip with bread or pita. Its cool, tangy yogurt base complements richly seasoned or grilled main dishes.
Is Vegetable Strained Yogurt Meze healthy?
Yes, Vegetable Strained Yogurt Meze provides protein from strained yogurt and vegetables in the same side dish. It can be part of a balanced meal; keep added oil and salt moderate, especially when serving it with other rich dishes.
Can you make Vegetable Strained Yogurt Meze ahead of time?
Yes, Vegetable Strained Yogurt Meze can be made ahead and refrigerated in a covered container before serving. For a thicker texture, drain watery vegetables first or stir them in shortly before serving, since they can release liquid as they sit.
How is Vegetable Strained Yogurt Meze different from cacık?
Vegetable Strained Yogurt Meze is usually thicker and may include vegetables such as carrot or sautéed zucchini. Cacık is commonly made with cucumber and yogurt loosened with water, so it is more like a pourable dip or cold soup.
How long does Vegetable Strained Yogurt Meze last in the fridge?
Keep Vegetable Strained Yogurt Meze covered and refrigerated, and eat it within a few days. Use a clean serving spoon each time and discard it if it has been left at room temperature for an extended period.
Why does Vegetable Strained Yogurt Meze turn watery?
Vegetable Strained Yogurt Meze turns watery when vegetables release moisture into the yogurt. Squeeze grated cucumber or zucchini, drain cooked vegetables, and let sautéed ingredients cool before mixing; adding more strained yogurt can restore a thicker consistency.
Can you freeze Vegetable Strained Yogurt Meze?
Freezing Vegetable Strained Yogurt Meze is not recommended because yogurt can separate and become grainy after thawing, while the vegetables may turn soft. Make it fresh or refrigerate leftovers instead to preserve its creamy texture.
Should the vegetables in Vegetable Strained Yogurt Meze be cooked or raw?
Either works in Vegetable Strained Yogurt Meze. Cucumber and herbs are often added raw, while carrot or zucchini may be lightly sautéed for a softer texture. Cool cooked vegetables fully before combining them with the yogurt.
Vegetable Strained Yogurt Meze Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B2
0.22mg · 17% DV
B5
0.48mg · 10% DV
Biotin
2.64µg · 9% DV
Minerals
Phosphorus
102mg · 15% DV
Calcium
132mg · 13% DV
Zinc
0.84mg · 8% DV
Potassium ⭐
252mg · 7% DV
Sodium
72mg · 3% DV
Vegetable Strained Yogurt Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Strained Yogurt Meze
To burn the 102 calories in 1 serving (medium) (120 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 Vegetable Strained Yogurt Meze?
Vegetable strained yogurt meze is a Turkish-style cold dish made by mixing thick strained yogurt with assorted vegetables. The exact combination varies from cook to cook, and it is usually served chilled as part of a spread rather than as a main course.
Its tangy, creamy base contrasts with the vegetables’ fresh bite. In Turkey, it may accompany grilled dishes or sit alongside other meze; elsewhere, serve it as a dip with bread or as a cool side for a simple meal. Yogurt contributes protein, while the vegetables add some fibre, so it offers more than a plain dip but is still best treated as a side. For a lighter serving, skip an extra drizzle of oil.
How Nutritious Is Vegetable Strained Yogurt Meze?
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 Vegetable Strained Yogurt Meze Processed?
NOVA 3
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 Vegetable Strained Yogurt Meze Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable Strained Yogurt Meze Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable Strained Yogurt Meze Fat Profile
SATURATED
3g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.