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Walnut Olive Meze Calories
Provides heart-healthy unsaturated fats and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Walnut Olive Meze (30 g) has 92 calories. That works out to 308 calories per 100 g. It contains 3.1 g of carbs, 1.5 g of protein, 8.5 g of fat and 1.7 g of fiber. Its 0.4 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut Olive Meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
92
KCAL / 30G
Carbs
3.1g
· 1% DV
Protein
1.5g
· 3% DV
Fat
8.5g
· 11% 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 13% · Protein 6% · Fat 81%
Walnut Olive Meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0 g | |
| Sodium | 267 mg | 12% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 1.5 g | 3% |
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 Walnut Olive Meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 92 kcal |
| 1 tablespoon (small) | 15 g | 46 kcal |
| 3 tablespoon (large) | 45 g | 139 kcal |
| 0.25 cup (small) | 55 g | 169 kcal |
| 1 serving (medium) | 80 g | 246 kcal |
| 100 g | 100 g | 308 kcal |
| ½ cup (large) | 110 g | 339 kcal |
| 1 serving (large) | 150 g | 462 kcal |
Calculated from 308 calories per 100 g.
Frequently Asked Questions About Walnut Olive Meze
What is Walnut Olive Meze?
Walnut Olive Meze is a savory Turkish-style appetizer made by combining chopped olives and walnuts, often with olive oil and seasonings. Recipes vary, so it may include additions such as garlic, lemon, herbs, or spices rather than following one fixed ingredient list.
How do you make Walnut Olive Meze?
To make Walnut Olive Meze, finely chop olives and walnuts, then mix them with olive oil and any seasonings you like. Add lemon juice, herbs, or garlic for extra brightness. Hand-chopping keeps the mixture chunky, while a few quick pulses make it more spreadable.
What does Walnut Olive Meze taste like?
Walnut Olive Meze tastes savory, briny, and nutty, with its exact balance shaped by the olives used. Green olives usually bring a sharper tang, while black olives can taste milder and fruitier. Lemon, garlic, and herbs can make the finished meze brighter.
What should you serve with Walnut Olive Meze?
Serve Walnut Olive Meze with toasted bread, pita, or crackers as part of an appetizer spread. It also pairs well with fresh vegetables and grilled dishes. Because olives bring a salty, savory flavor, plain bread or crisp vegetables make useful accompaniments.
Can you use green olives in Walnut Olive Meze?
Yes, green olives work well in Walnut Olive Meze and give it a sharper, often more assertive taste. Black olives are another option, and combining the two can create a more balanced flavor. If the olives are very salty, rinse and drain them first.
How do you make Walnut Olive Meze less salty?
To make Walnut Olive Meze less salty, rinse the olives before chopping and drain them thoroughly. You can also add more walnuts or olive oil to soften the salty impression. Taste the mixture before adding any extra salt, since olives can already season it.
Can Walnut Olive Meze be made ahead?
Yes, you can prepare Walnut Olive Meze ahead and keep it covered in the refrigerator. Stir it before serving, and add fresh herbs close to serving time so they retain their color and flavor. If you prefer a crunchier texture, mix in the walnuts later.
Is Walnut Olive Meze a dip or a spread?
Walnut Olive Meze can be served as either a dip or a spread. Keep the ingredients coarsely chopped for a chunky appetizer, or briefly pulse them for a smoother texture. It is usually thick enough to scoop with bread rather than pour like a sauce.
Is Walnut Olive Meze healthy?
Walnut Olive Meze provides unsaturated fats and plant protein from its walnuts and olives. It can be a satisfying addition to a meal, but olives may contribute plenty of salt and the mixture is rich in fats, so a modest serving works well.
How should you store leftover Walnut Olive Meze?
Store leftover Walnut Olive Meze in a clean, airtight container in the refrigerator and use it promptly. Keep it chilled rather than leaving it at room temperature, and discard it if its smell, appearance, or texture changes unexpectedly.
Walnut Olive Meze Vitamins & Minerals
Vitamins
Biotin
1.44µg · 5% DV
Vitamin K
5.61µg · 5% DV
Vitamin E
0.63mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.35mg · 15% DV
Sodium
267mg · 12% DV
Phosphorus
44mg · 6% DV
Potassium ⭐
80mg · 2% DV
Walnut Olive Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Olive Meze
To burn the 92 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 Walnut Olive Meze?
Walnut Olive Meze brings together chopped or crushed walnuts and olives, often with seasonings; recipes may also include herbs or olive oil. It draws on the Turkish tradition of serving small, flavourful dishes alongside a meal, and the exact texture and balance vary from kitchen to kitchen.
The olives’ savoury, briny taste complements the walnuts’ rich, slightly earthy flavour. Serve it as part of a mezze spread with bread and fresh vegetables, or alongside grilled dishes. Its nutritional character is shaped by its substantial unsaturated-fat content, with fibre and some plant protein as well. For a lighter spread, offer crisp vegetables for dipping and keep bread portions modest.
How Nutritious Is Walnut Olive 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 Walnut Olive 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 Walnut Olive Meze Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Olive Meze Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Walnut Olive Meze Fat Profile
SATURATED
1.03g
MONOUNSATURATED
3.85g
POLYUNSATURATED
3.11g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.