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Yogurt Red Cabbage and Corn Meze Calories
Yogurt-based, fiber-containing meze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Yogurt Red Cabbage and Corn Meze has 76 calories. It contains 8.5 g of carbs, 3.4 g of protein, 3.3 g of fat and 1.4 g of fiber. Its 20.5 µg of Vitamin K covers 17% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Yogurt Red Cabbage and Corn Meze Nutrition Facts
Selected: 100 g
76
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
3.4g
· 7% DV
Fat
3.3g
· 4% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Yogurt Red Cabbage and Corn Meze nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0.1 g | |
| Sodium | 118 mg | 5% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 3.4 g | 7% |
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 Red Cabbage and Corn Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 76 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 4 tablespoon (medium) | 60 g | 46 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (large) | 180 g | 137 kcal |
| 1 serving (large) | 200 g | 152 kcal |
| 1 pack (large) | 250 g | 190 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Yogurt Red Cabbage and Corn Meze
How do you make Yogurt Red Cabbage and Corn Meze?
To make Yogurt Red Cabbage and Corn Meze, mix finely shredded red cabbage and well-drained corn with thick yogurt, then season to taste. Garlic is a common addition, but optional; chill the mixture briefly before serving so the flavors come together.
Should the red cabbage be cooked for Yogurt Red Cabbage and Corn Meze?
No, the cabbage is usually raw in Yogurt Red Cabbage and Corn Meze, which keeps it crisp. For a softer texture, massage the shredded cabbage with a little salt, then squeeze out its released liquid before mixing it with yogurt.
What should you serve with Yogurt Red Cabbage and Corn Meze?
Yogurt Red Cabbage and Corn Meze works well alongside grilled meat, chicken, or fish, and fits into a spread of cold meze. Serve it with flatbread or as a cool side dish with a main course.
Why does Yogurt Red Cabbage and Corn Meze turn watery?
Yogurt Red Cabbage and Corn Meze can turn watery when the cabbage releases liquid or the corn is not drained well. Squeeze excess moisture from salted cabbage and use thick yogurt; stir the meze again just before serving.
Can you use canned corn in Yogurt Red Cabbage and Corn Meze?
Yes, canned corn works well in Yogurt Red Cabbage and Corn Meze. Drain it thoroughly before mixing it in, since the canning liquid can loosen the yogurt. Cook and cool frozen corn before adding it.
Can Yogurt Red Cabbage and Corn Meze be made ahead?
Yes, you can make Yogurt Red Cabbage and Corn Meze ahead and keep it covered in the refrigerator. The cabbage may release liquid as it sits, so stir before serving and drain off any excess if needed.
Is Yogurt Red Cabbage and Corn Meze a traditional Turkish dish?
Yogurt Red Cabbage and Corn Meze is best understood as a home-style variation of Turkish yogurt-based meze, rather than a dish with one fixed traditional recipe. Ingredients such as garlic and seasoning vary between cooks.
What kind of yogurt is best for Yogurt Red Cabbage and Corn Meze?
Thick plain yogurt gives Yogurt Red Cabbage and Corn Meze a creamy texture without making it runny. Greek-style or strained yogurt also works; if using thinner yogurt, strain it first to remove excess whey.
Can you freeze Yogurt Red Cabbage and Corn Meze?
Freezing is not recommended for Yogurt Red Cabbage and Corn Meze. Yogurt can separate after thawing, and the cabbage loses its crisp texture. It is better to refrigerate the prepared meze and serve it chilled.
Can you add mayonnaise to Yogurt Red Cabbage and Corn Meze?
Yes, you can add a little mayonnaise to Yogurt Red Cabbage and Corn Meze for a richer, creamier dressing, though it is not essential. Keep yogurt as the base if you want the dish to retain its tangy, fresh character.
Yogurt Red Cabbage and Corn Meze Vitamins & Minerals
Vitamins
Vitamin K
20.5µg · 17% DV
Vitamin C
14.2mg · 16% DV
B2
0.15mg · 12% DV
B12
0.25µg · 10% DV
Minerals
Phosphorus
94mg · 13% DV
Iodine
18µg · 12% DV
Calcium
108mg · 11% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
191mg · 6% DV
Sodium
118mg · 5% DV
Yogurt Red Cabbage 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 Red Cabbage and Corn Meze
To burn the 76 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.
What is Yogurt Red Cabbage and Corn Meze?
Yogurt Red Cabbage and Corn Meze is a Turkish-style cold side made by combining yogurt with finely sliced red cabbage and corn. The cabbage brings a fresh, slightly peppery crunch, while the corn adds sweetness against the yogurt’s gentle tang. It is simple to assemble and tastes best after a little time in the fridge, when the flavours have had a chance to mingle.
Serve it as part of a meze spread, alongside grilled fish or meat, or as a light lunch with bread. Its yogurt base contributes protein, while cabbage and corn provide some fibre, making it more substantial than a plain yogurt dip. For a lighter, less rich version, use regular plain yogurt rather than a thick strained style; fresh dill or parsley also pairs well.
How Nutritious Is Yogurt Red Cabbage and Corn 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 Red Cabbage 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 Red Cabbage and Corn Meze Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Red Cabbage 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 Red Cabbage and Corn Meze Fat Profile
SATURATED
2.05g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.