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Yogurt, purslane, and iceberg lettuce meze Calories
A cool, savory meze made with yogurt, purslane, and iceberg lettuce.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt, purslane, and iceberg lettuce meze (150 g) has 86 calories. That works out to 57 calories per 100 g. It contains 7.7 g of carbs, 4.9 g of protein, 3.6 g of fat and 1.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt, purslane, and iceberg lettuce meze Nutrition Facts
Selected: 1 serving (medium) · 150 g
86
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
4.9g
· 10% DV
Fat
3.6g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 24% · Fat 39%
Yogurt, purslane, and iceberg lettuce meze nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 4.9 g | 10% |
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, purslane, and iceberg lettuce meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 86 kcal |
| 1 tablespoon (small) | 20 g | 11 kcal |
| 3 tablespoon (small) | 60 g | 34 kcal |
| 0.25 cup (small) | 60 g | 34 kcal |
| 100 g | 100 g | 57 kcal |
| ½ cup (medium) | 120 g | 68 kcal |
| 1 cup (large) | 240 g | 137 kcal |
| 1 serving (large) | 250 g | 143 kcal |
| 1 bottle (large) | 250 g | 143 kcal |
Calculated from 57 calories per 100 g.
Frequently Asked Questions About Yogurt, purslane, and iceberg lettuce meze
What is yogurt, purslane, and iceberg lettuce meze?
Yogurt, purslane, and iceberg lettuce meze is a cool Turkish-style side dish made by combining yogurt with leafy purslane and crisp iceberg lettuce. It is typically served chilled alongside a meal or as part of a spread of small dishes.
How do you make yogurt, purslane, and iceberg lettuce meze?
To make yogurt, purslane, and iceberg lettuce meze, fold clean, thoroughly dried purslane and finely sliced iceberg lettuce into seasoned plain yogurt. Garlic is a common addition; mix shortly before serving so the lettuce stays crisp.
Is yogurt, purslane, and iceberg lettuce meze the same as tzatziki?
No, yogurt, purslane, and iceberg lettuce meze is not tzatziki. Tzatziki is usually made with cucumber, while this meze gets its leafy texture and distinctive tang from purslane, with iceberg lettuce adding crunch.
Can you eat purslane raw in yogurt, purslane, and iceberg lettuce meze?
Yes, purslane is commonly eaten raw in yogurt, purslane, and iceberg lettuce meze. Rinse it carefully to remove grit, discard any damaged leaves, and dry it well before mixing it into the yogurt.
What should you serve with yogurt, purslane, and iceberg lettuce meze?
Yogurt, purslane, and iceberg lettuce meze pairs well with grilled meats, roasted vegetables, and flatbread. Serve it cold as part of a mezze spread or alongside a warm main dish for a refreshing contrast.
How do you keep yogurt, purslane, and iceberg lettuce meze from getting watery?
Dry the greens well to keep yogurt, purslane, and iceberg lettuce meze from getting watery. Add the vegetables to thick yogurt shortly before serving, since salt and time draw moisture from the leaves and soften the lettuce.
Can you use Greek yogurt in yogurt, purslane, and iceberg lettuce meze?
Yes, plain Greek yogurt works well in yogurt, purslane, and iceberg lettuce meze. Its thicker texture clings to the leaves; if it seems too stiff, loosen it with a small spoonful of water rather than using a runny yogurt.
Can you replace iceberg lettuce in yogurt, purslane, and iceberg lettuce meze?
Yes, you can replace iceberg lettuce in yogurt, purslane, and iceberg lettuce meze with another crisp lettuce. The flavor and texture will change slightly, so choose mild leaves and add them just before serving to preserve their crunch.
Can yogurt, purslane, and iceberg lettuce meze be made ahead?
Yogurt, purslane, and iceberg lettuce meze is best assembled just before serving. You can wash and dry the greens in advance and refrigerate them separately from the seasoned yogurt, then combine everything when you are ready to eat.
How should you store leftover yogurt, purslane, and iceberg lettuce meze?
Store leftover yogurt, purslane, and iceberg lettuce meze in a covered container in the refrigerator and aim to eat it the same day. The mixture may release liquid and lose its crunch as it sits, so stir it before serving.
Yogurt, purslane, and iceberg lettuce meze Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
B12
0.42µg · 18% DV
B2
0.21mg · 16% DV
Vitamin C
8.25mg · 9% DV
Minerals
Phosphorus
129mg · 18% DV
Calcium
158mg · 16% DV
Copper
0.14mg · 16% DV
Iodine
18µg · 12% DV
Potassium ⭐
345mg · 10% DV
Sodium
63mg · 3% DV
Yogurt, purslane, and iceberg lettuce meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt, purslane, and iceberg lettuce meze
To burn the 86 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, purslane, and iceberg lettuce meze?
Yogurt, purslane, and iceberg lettuce meze is a cool Turkish-style side dish made by folding chopped purslane and crisp iceberg lettuce into yogurt. It is commonly served chilled, with seasoning varying from kitchen to kitchen; garlic or a little olive oil can be added, but the greens and yogurt are the defining ingredients.
The tangy, creamy yogurt contrasts with the lettuce’s crunch and purslane’s fresh, slightly lemony taste. It works alongside grilled foods, roasted vegetables, or other small dishes, and makes an easy addition to a summer spread. It is relatively light, with 57 calories per 100 g, and provides a modest amount of protein. For a more filling lunch, pair it with beans or wholegrain bread.
How Nutritious Is Yogurt, purslane, and iceberg lettuce 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, purslane, and iceberg lettuce 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, purslane, and iceberg lettuce meze Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt, purslane, and iceberg lettuce 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, purslane, and iceberg lettuce meze Fat Profile
SATURATED
2.17g
MONOUNSATURATED
0.98g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.