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Yogurt, Olive and Corn Meze Calories
Yogurt-based meze with corn and olives
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt, Olive and Corn Meze (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 13.8 g of carbs, 6.1 g of protein, 7.7 g of fat and 2 g of fiber. Its 153 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt, Olive and Corn Meze Nutrition Facts
Selected: 1 serving (medium) · 150 g
144
KCAL / 150G
Carbs
13.8g
· 5% DV
Protein
6.1g
· 12% DV
Fat
7.7g
· 10% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 16% · Fat 47%
Yogurt, Olive and Corn Meze nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 2 g | 7% |
| Protein | 6.1 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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How Many Calories in 1 Serving of Yogurt, Olive and Corn Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 144 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 4 tablespoon (large) | 60 g | 58 kcal |
| 100 g | 100 g | 96 kcal |
| ½ cup (small) | 120 g | 115 kcal |
| 1 cup (large) | 240 g | 230 kcal |
| 1 serving (double) | 300 g | 288 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Yogurt, Olive and Corn Meze
What is Yogurt, Olive and Corn Meze?
Yogurt, Olive and Corn Meze is a cold, creamy side dish made by mixing yogurt with corn and chopped olives. It is served as part of a meze spread or alongside a main meal; garlic and herbs are common optional additions.
How do you make Yogurt, Olive and Corn Meze?
To make Yogurt, Olive and Corn Meze, drain the corn and olives, chop the olives, then stir them into thick yogurt. Add garlic or herbs if you like, and chill the mixture briefly so the flavors come together before serving.
Is Yogurt, Olive and Corn Meze served hot or cold?
Yogurt, Olive and Corn Meze is usually served cold or cool, rather than hot. Chilling it briefly helps the yogurt stay firm and lets the olive flavor spread through the mixture; take it out shortly before serving.
Can you use frozen corn in Yogurt, Olive and Corn Meze?
Yes, frozen corn works in Yogurt, Olive and Corn Meze. Cook it until tender, drain it thoroughly, and let it cool completely before mixing it with yogurt; warm corn can loosen the yogurt and make the meze watery.
Should you use green or black olives in Yogurt, Olive and Corn Meze?
Either green or black olives work in Yogurt, Olive and Corn Meze. Green olives bring a sharper, saltier bite, while black olives are generally milder; choose pitted olives and chop them so they mix evenly with the corn.
How do you keep Yogurt, Olive and Corn Meze from getting watery?
Use thick yogurt and drain the corn and olives well to keep Yogurt, Olive and Corn Meze from getting watery. If your yogurt is loose, strain it first, and avoid stirring in warm ingredients or leaving the finished meze uncovered.
What do you serve with Yogurt, Olive and Corn Meze?
Yogurt, Olive and Corn Meze goes well with flatbread, toasted bread, grilled vegetables, or grilled meat. On a meze platter, pair it with dishes that are not all yogurt-based so the table has a mix of textures and flavors.
Can Yogurt, Olive and Corn Meze be made ahead?
Yes, Yogurt, Olive and Corn Meze can be made ahead and kept covered in the refrigerator. For the freshest texture, drain the olives and corn well, and stir the ingredients together shortly before serving if you have time.
How long does Yogurt, Olive and Corn Meze keep in the fridge?
Yogurt, Olive and Corn Meze keeps for about two days in a covered container in the refrigerator. Return leftovers to the fridge promptly, and discard the meze if it develops an unusual smell or appearance.
Is Yogurt, Olive and Corn Meze a traditional Turkish meze?
Yogurt, Olive and Corn Meze fits the Turkish style of serving small, shareable meze dishes, but this particular combination is better understood as a modern or home-style variation than a single fixed traditional recipe. Ingredients and seasoning vary between cooks.
Yogurt, Olive and Corn Meze Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
B12
0.42µg · 18% DV
Biotin
3.15µg · 11% DV
B5
0.47mg · 9% DV
Minerals
Phosphorus
153mg · 22% DV
Sodium
465mg · 20% DV
Calcium
183mg · 18% DV
Iodine
24µg · 16% DV
Potassium ⭐
257mg · 8% DV
Yogurt, Olive and Corn Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt, Olive and Corn Meze
To burn the 144 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, Olive and Corn Meze?
Yogurt, Olive and Corn Meze is a cool, yogurt-based Turkish-style meze mixed with olives and corn. It fits the tradition of serving small, shareable dishes alongside a meal, and is easy to prepare at home.
The tang of yogurt balances the olives’ salty, briny flavour and the corn’s gentle sweetness. Serve it chilled as part of a meze spread, with grilled food, or alongside bread or warm pita. It has some protein from the yogurt, while the corn adds carbohydrates and a little fibre. For a lighter version, use plain yogurt and keep any added oil modest; fresh herbs can add flavour without making the dish heavier.
How Nutritious Is Yogurt, Olive and Corn Meze?
Nutrient density
Medium
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, Olive and Corn 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, Olive and Corn Meze Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt, Olive and Corn Meze Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt, Olive and Corn Meze Fat Profile
SATURATED
2.47g
MONOUNSATURATED
3.97g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.