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Yogurt and wheat meze Calories
Creamy yogurt-and-wheat meze with protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt and wheat meze (150 g) has 170 calories. That works out to 113 calories per 100 g. It contains 22.2 g of carbs, 7.8 g of protein, 5.3 g of fat and 2.1 g of fiber. Its 177 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt and wheat meze Nutrition Facts
Selected: 1 serving (medium) · 150 g
170
KCAL / 150G
Carbs
22.2g
· 8% DV
Protein
7.8g
· 16% DV
Fat
5.3g
· 7% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 19% · Fat 28%
Yogurt and wheat meze nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.12 g | |
| Sodium | 368 mg | 16% |
| Total carbohydrate | 22.2 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 7.8 g | 16% |
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 Yogurt and wheat meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 170 kcal |
| 2 tablespoon (small) | 30 g | 34 kcal |
| 4 tablespoon (medium) | 60 g | 68 kcal |
| 100 g | 100 g | 113 kcal |
| 1 cup (medium) | 150 g | 170 kcal |
| 1 pack (large) | 200 g | 226 kcal |
| 1 serving (large) | 220 g | 249 kcal |
| 1 cup (large) | 250 g | 283 kcal |
Calculated from 113 calories per 100 g.
Frequently Asked Questions About Yogurt and wheat meze
How do you make yogurt and wheat meze?
Yogurt and wheat meze is made by folding cooked, cooled wheat into yogurt, usually with garlic, salt, and mint. Drain the wheat well before mixing so the meze stays creamy rather than watery, then chill it before serving.
What kind of wheat goes into yogurt and wheat meze?
Yogurt and wheat meze traditionally uses dövme, a hulled, pounded wheat grain, rather than flour. Cook the grains until tender but still distinct; finely cracked wheat or bulgur can work as substitutes, though they give the dish a different texture.
Is yogurt and wheat meze served hot or cold?
Yogurt and wheat meze is usually served cold or chilled. Let the cooked wheat cool completely before combining it with yogurt, because adding it hot can loosen the yogurt and spoil the meze’s thick, creamy texture.
Is yogurt and wheat meze a Turkish dish?
Yes, yogurt and wheat meze belongs to Turkish meze and home-cooking traditions that pair cooked wheat with yogurt. Recipes vary by household and region, so it is safer to describe it as a Turkish-style dish than to assign it to one specific city.
Can you make yogurt and wheat meze ahead of time?
Yes, yogurt and wheat meze can be made ahead and kept covered in the refrigerator until serving. The wheat may absorb moisture as it rests, so stir it before serving and loosen it with a little yogurt if the mixture has thickened.
Can you use Greek yogurt in yogurt and wheat meze?
Yes, Greek yogurt works well in yogurt and wheat meze and gives it a thicker, tangier finish. If it is especially dense, stir in a little water or regular yogurt before adding the wheat so the grains coat evenly.
What can you serve with yogurt and wheat meze?
Yogurt and wheat meze pairs well with other cold mezes, fresh vegetables, flatbread, and grilled dishes. Its creamy, tangy character also works alongside a simple salad; serve it as part of a shared spread rather than as a hot side dish.
Can you freeze yogurt and wheat meze?
Freezing yogurt and wheat meze is not recommended. Yogurt can separate and turn grainy after thawing, while the wheat may become softer; make a fresh batch or refrigerate leftovers instead to preserve the intended creamy texture.
What herbs are used in yogurt and wheat meze?
Mint is a common herb in yogurt and wheat meze, and garlic is often added for savory flavor. You can finish it with dried mint or a little chili oil, but add strong seasonings gradually so they do not overwhelm the yogurt.
How do you keep yogurt and wheat meze from becoming watery?
Drain the cooked wheat thoroughly and let it cool before mixing it into yogurt and wheat meze. Use thick yogurt or strain regular yogurt first, and avoid adding extra liquid until you have stirred the mixture and checked its consistency.
Yogurt and wheat meze Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B2
0.22mg · 17% DV
B1
0.15mg · 13% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
177mg · 25% DV
Manganese
0.57mg · 25% DV
Selenium
12µg · 22% DV
Calcium
189mg · 19% DV
Sodium
368mg · 16% DV
Potassium ⭐
227mg · 7% DV
Yogurt and wheat meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt and wheat meze
To burn the 170 calories in 1 serving (medium) (150 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 Yogurt and wheat meze?
Yogurt and wheat meze is a Turkish-style cold side made by cooking dövme—hulled, cracked wheat—until tender, then combining it with yogurt. Recipes vary by household and region; some add garlic or herbs, while others keep the flavour simple.
Served cool, it brings together tangy, creamy yogurt and wheat with a pleasantly chewy bite. In Turkey it fits naturally on a meze spread or alongside a summer meal; elsewhere, it works well as a shared starter or a substantial side with grilled vegetables and flatbread. The wheat makes it more filling than a yogurt dip alone, while yogurt contributes protein: a 100 g portion has 5.2 g. For a lighter version, keep added oil modest and finish with fresh herbs.
How Nutritious Is Yogurt and wheat 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 Yogurt and wheat 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 Yogurt and wheat meze Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt and wheat 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
Yogurt and wheat meze Fat Profile
SATURATED
3.08g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.