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Zucchini strained yogurt walnut meze Calories
Source of protein, calcium, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Zucchini strained yogurt walnut meze Nutrition Facts
Selected: 100 g
163
KCAL / 100G
Carbs
5.4g
· 13%
Protein
7.5g
· 18%
Fat
12.4g
· 69%
Fiber
1.1g
Zucchini strained yogurt walnut meze Vitamins & Minerals
Vitamins
B2
0.19mg · 15% DV
B12
0.32µg · 13% DV
B5
0.42mg · 8% DV
Vitamin E
1.15mg · 8% DV
Minerals
Phosphorus
137mg · 20% DV
Calcium
122mg · 12% DV
Iodine
18µg · 12% DV
Selenium
5.4µg · 10% DV
Zucchini strained yogurt walnut meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Zucchini strained yogurt walnut 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 strained yogurt walnut meze Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini strained yogurt walnut 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
✓ Suitable
Low FODMAP
— Not suitable
Zucchini strained yogurt walnut meze Fat Profile
SATURATED
2.45g
MONOUNSATURATED
4.15g
POLYUNSATURATED
4.3g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
Foods Similar to Zucchini strained yogurt walnut meze
Zucchini strained yogurt walnut meze — Frequently Asked Questions
Can zucchini strained yogurt walnut meze be made ahead?
Yes, it usually works well as a make-ahead dish, and the flavor often improves after chilling. Give it a quick stir before serving in case the yogurt releases a little water.
How do you keep this meze from turning watery?
Squeeze as much moisture as possible out of the grated zucchini, and if needed cook it briefly and let it cool before mixing. Using strained yogurt also helps keep the texture thick.
How long does zucchini strained yogurt walnut meze keep in the fridge?
Stored in a clean airtight container, it is best eaten within about 2 days. Because it contains dairy and fresh vegetables, it should not sit at room temperature for long.
Can you freeze it?
You can, but freezing usually hurts the texture. Once thawed, the yogurt may separate and the zucchini can become watery, so it is better fresh.
Does it have to include garlic?
No, garlic is optional. It adds depth and sharpness, but the meze can still taste good without it if you want a milder version.
What goes well with this meze?
It pairs well with grilled meats, chicken, roasted vegetables, or simple bread and crackers. The creamy yogurt and walnuts balance spicy or smoky dishes especially well.
Is it a good post-workout food?
It can be, since it provides protein from yogurt and a satisfying texture from walnuts. After training, many people do better pairing it with a carb source like bread, flatbread, or potatoes.
Is this meze too heavy to eat at night?
Usually not in a modest portion, but it is richer than a plain yogurt dip because of the walnuts and strained yogurt. Large servings late at night may feel heavy for some people.
Is it basically just a dip with no real protein value?
No, that is a common misconception. The strained yogurt contributes meaningful protein, while the walnuts add richness more than they add protein.
Who should be careful with zucchini strained yogurt walnut meze?
Anyone with dairy or tree nut allergies should avoid it. People with sensitive digestion may also prefer smaller portions, especially if it is made with garlic or full-fat yogurt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.