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Yogurt meze Calories
Yogurt-based, refreshing, Mediterranean & Middle Eastern cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Yogurt meze (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 7.8 g of carbs, 5 g of protein, 4.8 g of fat and 0.8 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.
What is Yogurt meze?
Yogurt meze is a chilled dip or side made with thick yogurt, usually seasoned with herbs and spices; some versions include garlic. Found across Turkish, Mediterranean and Middle Eastern cooking, it is often finished with olive oil and a sprinkle of herbs or chilli.
Its cool, gently tangy flavour and creamy texture work well as part of a meze spread, alongside grilled dishes, or simply scooped up with bread. Yogurt gives it some protein, while the dish remains a refreshing, relatively light accompaniment. For a lighter serving, go easy on the oil and pair it with fresh vegetables as well as bread.
Yogurt meze Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
6.5g
· 2% DV
Protein
4.2g
· 8% DV
Fat
4g
· 5% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 21% · Fat 46%
Yogurt meze Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.45mg · 9% DV
Biotin
2.2µg · 7% DV
Minerals
Calcium
140mg · 14% DV
Phosphorus
95mg · 14% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
How Nutritious Is 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.
Yogurt meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt meze
To burn the 80 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.
Is 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 Yogurt meze Contain Allergens?
Contains these allergens:
Which Diets Is 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
Yogurt meze Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Compare Yogurt meze
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Frequently Asked Questions About Yogurt meze
What is yogurt meze?
Yogurt meze is a chilled, yogurt-based appetizer from Mediterranean and Middle Eastern food traditions. Recipes vary: yogurt may be mixed with garlic, herbs, vegetables or spices, then served with olive oil and bread.
How do you make yogurt meze?
To make yogurt meze, stir thick yogurt with your chosen flavorings, such as garlic, herbs or chopped vegetables. Chill it before serving, then finish with olive oil and spices if desired.
Is yogurt meze the same as tzatziki?
No, yogurt meze is a broad category, while tzatziki is a particular yogurt dip usually made with cucumber, garlic and herbs. Some yogurt meze recipes resemble tzatziki, but many use different ingredients and have a thicker texture.
Can you make yogurt meze with Greek yogurt?
Yes, Greek yogurt works well in yogurt meze because its thick texture makes a rich dip. If it is especially dense, stir in a little water or olive oil until it reaches the consistency you want.
What do you serve with yogurt meze?
Yogurt meze is commonly served cold alongside grilled meats, kebabs, roasted vegetables or other small dishes. It also works as a dip for flatbread, pita or crisp vegetables.
What herbs and spices go in yogurt meze?
Dill, mint and parsley are common herb choices for yogurt meze, while paprika or red pepper flakes add warmth. There is no fixed seasoning: choose combinations that suit the vegetables or main dish you are serving.
Why does yogurt meze turn watery?
Yogurt meze usually turns watery when the yogurt or added vegetables release liquid. Use thick yogurt, drain or squeeze watery ingredients such as cucumber, and keep the prepared meze chilled until serving.
Can you make yogurt meze ahead of time?
Yes, yogurt meze can be made ahead and kept covered in the refrigerator. For the freshest texture, add delicate herbs and the olive-oil topping shortly before serving, especially if the recipe includes fresh vegetables.
How long does yogurt meze last in the fridge?
Yogurt meze generally keeps for 2–3 days in a covered container in the refrigerator. Fresh vegetables and herbs can release water or lose their texture, so check the consistency before serving leftovers.
Can you freeze yogurt meze?
Freezing yogurt meze is not recommended because yogurt can separate and become grainy after thawing. For a smooth dip, make only what you plan to serve and refrigerate any leftovers instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.