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Zucchini-Almond Meze Calories
A Mediterranean-style meze made with zucchini, almonds, and typically olive oil, garlic, and lemon; provides fiber and unsaturated fats.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Zucchini-Almond Meze has 150 calories. It contains 8 g of carbs, 4.5 g of protein, 11 g of fat and 2.5 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini-Almond Meze Nutrition Facts
Selected: 100 g
150
KCAL / 100G
Carbs
8g
· 3% DV
Protein
4.5g
· 9% DV
Fat
11g
· 14% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 12% · Fat 67%
Zucchini-Almond Meze nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 220 mg | 10% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 4.5 g | 9% |
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 Zucchini-Almond Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 150 kcal |
| 1 tablespoon (small) | 18 g | 27 kcal |
| 2 tablespoon (medium) | 36 g | 54 kcal |
| 3 tablespoon (large) | 54 g | 81 kcal |
| 0.25 cup (quarter) | 60 g | 90 kcal |
| 100 g | 100 g | 150 kcal |
| ½ cup (half) | 120 g | 180 kcal |
| 1 serving (large) | 160 g | 240 kcal |
| 1 cup (whole) | 240 g | 360 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Zucchini-Almond Meze
What is zucchini-almond meze?
Zucchini-almond meze is a Turkish-style appetizer made with cooked zucchini and almonds, typically dressed with olive oil, garlic, and lemon. It is usually served cool or at room temperature alongside other small dishes, rather than as a main course.
How do you make zucchini-almond meze?
To make zucchini-almond meze, cook chopped or grated zucchini until tender, then combine it with almonds, olive oil, garlic, and lemon juice. Let the mixture cool before serving so the flavors settle; add some almonds on top for texture.
Should zucchini-almond meze be served cold?
Yes, zucchini-almond meze is generally served chilled or at room temperature. Cooling the cooked zucchini helps the garlic and lemon flavor the mixture; take it out shortly before serving and add the almonds at the end to keep them crisp.
What do you serve with zucchini-almond meze?
Serve zucchini-almond meze with flatbread, pita, or other small plates as part of a Mediterranean-style spread. It also works beside grilled vegetables or a main dish; if serving it with bread, keep the meze thick enough to scoop.
Do you peel the zucchini for zucchini-almond meze?
No, you usually do not need to peel zucchini for zucchini-almond meze. Wash it well and trim the ends; the skin helps the cooked zucchini hold some texture. Peel it only if you specifically want a smoother, more uniform-looking meze.
Why is my zucchini-almond meze watery?
Zucchini-almond meze can turn watery because zucchini releases liquid as it cooks. Cook it in a wide pan rather than crowding it, then drain or cook off excess liquid before mixing in the other ingredients. Cooling it also makes any pooled liquid easier to remove.
Can zucchini-almond meze be made ahead?
Yes, you can make the zucchini mixture for zucchini-almond meze ahead and refrigerate it in a covered container. Add the almonds just before serving so they retain their crunch, and give the mixture a stir after chilling because some liquid may separate.
Should you toast the almonds for zucchini-almond meze?
Toasting the almonds is optional, but it gives zucchini-almond meze a deeper, nuttier flavor and a crisper topping. Toast them briefly in a dry pan, let them cool, and scatter them over the meze just before serving.
Can you use ground almonds in zucchini-almond meze?
Yes, ground almonds can be mixed into zucchini-almond meze, but they make it thicker and softer rather than adding a crunchy topping. For both textures, stir a little ground almond into the zucchini and finish with chopped almonds.
How long does zucchini-almond meze keep in the fridge?
Zucchini-almond meze keeps for a short time in the refrigerator when stored in a sealed container. Keep toasted or chopped almonds separate until serving to preserve their texture, and discard the meze if it develops an unusual smell or appearance.
Zucchini-Almond Meze Vitamins & Minerals
Vitamins
Vitamin E
3mg · 20% DV
Vitamin C
10mg · 11% DV
B2
0.12mg · 9% DV
Folate
35µg · 9% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.35mg · 15% DV
Phosphorus
105mg · 15% DV
Magnesium
55mg · 13% DV
Sodium
220mg · 10% DV
Potassium ⭐
270mg · 8% DV
Zucchini-Almond Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini-Almond Meze
To burn the 150 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 Zucchini-Almond Meze?
Zucchini-almond meze brings tender zucchini together with almonds, often dressed with olive oil, garlic and lemon. It belongs to the family of small dishes served around the Mediterranean, including Turkish meze spreads; recipes vary, but the almonds add a toasty note and a little crunch.
Serve it cool or at room temperature alongside other meze, grilled vegetables or a main course, with bread for scooping if you like. Its gentle, fresh flavour works well as part of a shared table rather than a heavy side. Nutritionally, it offers some fibre, while almonds and olive oil contribute unsaturated fats. For a lighter version, use the oil sparingly and brighten the mixture with extra lemon or herbs.
How Nutritious Is Zucchini-Almond 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 Zucchini-Almond 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 Zucchini-Almond Meze Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini-Almond Meze Good For?
Vegan
✓ 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
Zucchini-Almond Meze Fat Profile
SATURATED
1.2g
MONOUNSATURATED
6.2g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 26.3:1
Above the ideal 4:1 (26.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.