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Black beet leaf rolls Calories
Fiber-rich vegetable leaf rolls
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Black beet leaf rolls (45 g) has 53 calories. That works out to 118 calories per 100 g. It contains 6.6 g of carbs, 1.3 g of protein, 2.4 g of fat and 1.4 g of fiber. Its 65.3 µg of Vitamin K covers 54% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Black beet leaf rolls Nutrition Facts
Selected: 1 piece (medium) · 45 g
53
KCAL / 45G
Carbs
6.6g
· 2% DV
Protein
1.3g
· 3% DV
Fat
2.4g
· 3% 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 50% · Protein 10% · Fat 40%
Black beet leaf rolls nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1.3 g | 3% |
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 Medium Black beet leaf rolls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 53 kcal |
| 1 piece (small) | 30 g | 35 kcal |
| 1 piece (large) | 65 g | 77 kcal |
| 100 g | 100 g | 118 kcal |
| 3 piece (medium) | 135 g | 159 kcal |
| 1 cup (whole) | 160 g | 189 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 5 piece (medium) | 225 g | 266 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Black beet leaf rolls
How do you make black beet leaf rolls?
Black beet leaf rolls are made by softening the leaves, wrapping them around a filling, and cooking the rolls in a covered pot. Briefly blanch the leaves so they bend without tearing, then fold in the sides as you roll.
What filling is used in black beet leaf rolls?
Black beet leaf rolls can have different fillings, but rice, onion, tomato paste, and seasonings are common choices. Some versions use bulgur, herbs, or minced meat. Use a modest amount of filling so the leaves close neatly.
How do you soften leaves for black beet leaf rolls?
Briefly blanch the leaves for black beet leaf rolls in hot water until they become flexible. Avoid cooking them until very soft, since they can tear during rolling. If a thick central rib resists folding, trim or thin that part.
How do you stop black beet leaf rolls from unrolling?
Keep black beet leaf rolls tightly wrapped by using only a small amount of filling and folding the sides inward before rolling. Set each roll seam-side down in the pot and pack the rolls close together so they stay in place as they cook.
Are black beet leaf rolls the same as stuffed Swiss chard leaves?
No, black beet leaf rolls are made with beet leaves, while stuffed Swiss chard leaves use chard. The leaves can differ in size and toughness, so you may need to adjust how much you soften them before filling and rolling.
What do you serve with black beet leaf rolls?
Black beet leaf rolls pair well with yogurt or a squeeze of lemon. Serve meatless, olive-oil versions warm or at room temperature; rolls made with minced meat are usually served hot.
Can you make black beet leaf rolls vegetarian?
Yes, black beet leaf rolls are easy to make without meat. Fill the leaves with rice, onion, herbs, and seasonings, then cook the rolls until the leaves are tender and the filling is done.
How long do black beet leaf rolls keep in the fridge?
Store black beet leaf rolls in a covered container in the refrigerator after they have cooled. Reheat them gently with a little water to keep the leaves from drying out, and avoid leaving cooked rolls at room temperature for a long time.
Can you freeze black beet leaf rolls?
Yes, black beet leaf rolls can be frozen, though the leaves may be softer after thawing. Cool them first, pack them in an airtight container, and reheat thoroughly after thawing before serving.
Can you eat black beet leaf rolls raw?
No, black beet leaf rolls are normally cooked. Cooking softens the leaves and prepares the filling; although beet leaves can be eaten in other ways, the stuffed rolls are not served raw.
Black beet leaf rolls Vitamins & Minerals
Vitamins
Vitamin K
65.25µg · 54% DV
Vitamin A
75.6µg · 8% DV
Vitamin C
4.28mg · 5% DV
Folate
17.1µg · 4% DV
Minerals
Manganese
0.19mg · 8% DV
Sodium
140mg · 6% DV
Copper
0.04mg · 4% DV
Iron
0.72mg · 4% DV
Potassium ⭐
128mg · 4% DV
Black beet leaf rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black beet leaf rolls
To burn the 53 calories in 1 piece (medium) (45 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 Black beet leaf rolls?
Black beet leaf rolls are made by wrapping a savoury filling in beet leaves and cooking the parcels until tender. In Turkish home cooking, the filling often includes rice or bulgur, onion and herbs; some versions contain minced meat. The exact ingredients and rolling style vary by region and household.
The leaves turn soft while the filling stays pleasantly substantial, making the rolls suitable as a warm main dish or a side. They can also be served at room temperature, with yoghurt or a squeeze of lemon. Their nutritional character comes partly from the leafy wrapper: a 100 g portion provides 3.1 g of fibre. For a lighter, plant-based serving, choose a vegetable-and-grain filling and pair the rolls with lemon rather than yoghurt.
How Nutritious Is Black beet leaf rolls?
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 Black beet leaf rolls 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 Black beet leaf rolls Contain Allergens?
No known major allergens
Which Diets Is Black beet leaf rolls 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
Black beet leaf rolls Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.