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A thick, creamy white yogurt dip is served in a shallow bowl, with irregular pieces of tan-brown walnut scattered across its surface.
●Low GI

Walnut Yogurt Meze Calories

Traditional meze made with yogurt and walnuts, rich in protein and healthy fats.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

160kcal

GI

25low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.2g

Quick answer

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.

Walnut Yogurt Meze Nutrition Facts

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%

Walnut Yogurt Meze nutrition facts table · 100 g

NutrientAmount% DV
Calories160 kcal
Total fat12 g15%
Saturated fat2.2 g11%
Trans fat0 g
Sodium52 mg2%
Total carbohydrate7.5 g3%
Fiber1.2 g4%
Protein6.2 g12%

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 Walnut Yogurt Meze?

ServingAmountCalories
1 serving (medium)100 g160 kcal
2 tablespoon (medium)30 g48 kcal
1 piece (mini)50 g80 kcal
1 serving (small)70 g112 kcal
100 g100 g160 kcal
1 serving (large)150 g240 kcal
1 serving (extra large)200 g320 kcal
1 cup (large)220 g352 kcal

Calculated from 160 calories per 100 g.

Frequently Asked Questions About Walnut Yogurt Meze

What is Walnut Yogurt Meze made of?

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.

How do you make Walnut Yogurt Meze?

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.

Is Walnut Yogurt Meze the same as haydari?

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.

Can you make Walnut Yogurt Meze with Greek yogurt?

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.

How should Walnut Yogurt Meze be served?

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.

Can Walnut Yogurt Meze be made ahead?

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.

How long does Walnut Yogurt Meze last in the fridge?

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.

Can you freeze Walnut Yogurt Meze?

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.

Why does Walnut Yogurt Meze turn watery?

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.

Can you make Walnut Yogurt Meze without garlic?

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.

Walnut Yogurt Meze Vitamins & Minerals

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

Walnut Yogurt Meze Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Walnut Yogurt Meze

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

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 Yogurt Meze?

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.

How Nutritious Is Walnut Yogurt Meze?

Nutrient density

High

65/ 100

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

39/ 100

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 Yogurt 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 Yogurt Meze Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Walnut 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

Walnut Yogurt Meze Fat Profile

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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🍳

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Nutrition data compiled from USDA FoodData Central and scientific sources.