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Traditional meze made with yogurt and walnuts, rich in protein and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Walnut Yogurt Meze has 160 calories. It contains 7.5 g of carbs, 6.2 g of protein, 12 g of fat and 1.2 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 100 g
160
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
6.2g
· 12% DV
Fat
12g
· 15% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 15% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 52 mg | 2% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 6.2 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 160 kcal |
| 2 tablespoon (medium) | 30 g | 48 kcal |
| 1 piece (mini) | 50 g | 80 kcal |
| 1 serving (small) | 70 g | 112 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 1 serving (extra large) | 200 g | 320 kcal |
| 1 cup (large) | 220 g | 352 kcal |
Calculated from 160 calories per 100 g.
Walnut Yogurt Meze is made with yogurt and chopped walnuts, usually seasoned with salt and often garlic. Olive oil, herbs, or spices may be added, but the creamy yogurt and crunchy walnuts are its defining ingredients.
To make Walnut Yogurt Meze, stir chopped walnuts and seasoning into thick yogurt, then finish it with olive oil and extra walnuts. Chill it briefly before serving so the flavors come together, and add crunchy toppings just before it reaches the table.
No, Walnut Yogurt Meze is not necessarily the same as haydari. Both are yogurt-based Turkish mezes, but haydari is typically a thicker, herb-seasoned dip, while Walnut Yogurt Meze is defined by its walnuts and may have a simpler seasoning.
Yes, Greek yogurt works well in Walnut Yogurt Meze because its thick texture makes a creamy dip. If it seems too dense, loosen it with a small amount of water or olive oil before folding in the walnuts.
Walnut Yogurt Meze is served chilled or cool as part of a meze spread, alongside grilled foods, vegetables, or bread. A drizzle of olive oil and a few walnut pieces on top add flavor and texture.
Yes, Walnut Yogurt Meze can be made several hours ahead and kept covered in the refrigerator. For the best texture, reserve some walnuts and the olive-oil garnish until just before serving so they stay fresh and crisp.
Walnut Yogurt Meze keeps for about two days in a covered container in the refrigerator. Keep it chilled between servings, and discard it if its smell or appearance changes noticeably.
No, freezing Walnut Yogurt Meze is not recommended. Yogurt can separate and become grainy after thawing, leaving the dip watery and less creamy; make it fresh or keep it refrigerated instead.
Walnut Yogurt Meze can turn watery when the yogurt releases liquid, especially if it was thin to begin with. Use thick or strained yogurt, drain excess liquid before mixing, and avoid leaving the finished meze uncovered.
Yes, Walnut Yogurt Meze can be made without garlic. The walnuts still give it a distinctive flavor, and you can add chopped dill, mint, or a little olive oil for extra character without making garlic the dominant taste.
Vitamins
B12
0.45µg · 19% DV
B2
0.22mg · 17% DV
B5
0.45mg · 9% DV
Biotin
2.2µg · 7% DV
Minerals
Copper
0.28mg · 31% DV
Phosphorus
110mg · 16% DV
Manganese
0.36mg · 16% DV
Calcium
110mg · 11% DV
Potassium ⭐
210mg · 6% DV
Sodium
52mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 160 calories in 100 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.
Walnut Yogurt Meze is a Turkish-style cold dip made by mixing yogurt with chopped walnuts, often with garlic and a little olive oil. Recipes vary: some use thick strained yogurt, while herbs or spices may be added for extra flavour. It belongs to the broad tradition of meze—small dishes shared at the table.
Its texture is creamy with a pleasing crunch, and the tang of yogurt balances the walnuts’ rich, earthy taste. In Turkey it is served chilled as part of a meze spread, alongside grilled vegetables or meat, or simply with bread; it also works well as a dip for raw vegetables. Yogurt contributes protein, while walnuts make it relatively rich in fats: a 100 g serving provides 12 g of fat. For a lighter version, use some plain yogurt in place of strained yogurt and keep the oil modest.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
6.9g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.