Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Low calorie, fibrous, rich in vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Boiled grape leaves (70 g) has 65 calories. That works out to 93 calories per 100 g. It contains 12.1 g of carbs, 3.9 g of protein, 1.5 g of fat and 7.7 g of fiber. Its 2 mg of Manganese covers 88% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 70 g
65
KCAL / 70G
Carbs
12.1g
· 4% DV
Protein
3.9g
· 8% DV
Fat
1.5g
· 2% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 20% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.3 mg | 0% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 7.7 g | 28% |
| Protein | 3.9 g | 8% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 65 kcal |
| 1 piece (whole) | 3 g | 3 kcal |
| 10 piece (whole) | 30 g | 28 kcal |
| 1 serving (small) | 40 g | 37 kcal |
| 20 piece (whole) | 60 g | 56 kcal |
| 1 serving (medium) | 75 g | 70 kcal |
| 100 g | 100 g | 93 kcal |
| 1 serving (large) | 120 g | 112 kcal |
Calculated from 93 calories per 100 g.
Boiled grape leaves are most often used to make stuffed grape leaves, also called dolmas. You can fill and roll them with rice, herbs, or meat, or chop them into grain dishes.
Boiled grape leaves roll more easily when their thick central veins are flattened or trimmed. Avoid overcooking them, and let them cool just enough to handle before adding filling.
Yes, rinse boiled grape leaves before using them, especially if they came from a brine. Rinsing removes excess salt and helps keep the briny flavor from overpowering the filling.
Boil grape leaves only until they soften and become flexible enough to roll. Their thickness and freshness affect the timing, so check them as they cook; prolonged boiling can make them tear.
Yes, you can freeze boiled grape leaves. Cool them completely, divide them into portions, and freeze them flat; thaw them gently in the refrigerator so they are less likely to split.
Boiled grape leaves keep for a few days in the refrigerator when cooled promptly and stored in a covered container. A little cooking water can help prevent them from drying out.
Yes, boiled grape leaves can replace jarred grape leaves in stuffed grape leaf recipes. Jarred leaves are usually preserved in brine, so rinse them well and taste for salt before seasoning the filling.
Boiled grape leaves often tear because they were overcooked, are very delicate, or still have a thick vein. Use a gentler touch, trim the stem, and avoid overfilling each leaf.
Yes, boiled grape leaves are edible on their own, though they can taste tart or bland without seasoning. They are more commonly rolled with a savory filling or chopped into salads and cooked dishes.
Yes, boiled grape leaves can be sliced and added to salads, rice, or grain bowls. Their tangy flavor also works in savory vegetable dishes, so you do not need to roll every leaf.
Vitamins
Vitamin K
76.3µg · 64% DV
Vitamin A
193.2µg · 21% DV
B2
0.24mg · 18% DV
B6
0.28mg · 16% DV
Minerals
Manganese
2.03mg · 88% DV
Copper
0.29mg · 32% DV
Calcium
254mg · 25% DV
Magnesium
67mg · 16% DV
Potassium ⭐
190mg · 6% DV
Sodium
6.3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 65 calories in 1 cup (chopped) (70 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.
Boiled grape leaves are vine leaves cooked until tender and pliable, ready to wrap around a filling. Across Turkey and the eastern Mediterranean, they are most familiar as the wrapper for dolma: fillings may include rice and herbs, or rice and meat. The leaves have a mild, green, slightly tangy taste and a soft, flexible texture.
Serve stuffed leaves warm or at room temperature; in Turkey, olive-oil versions are often enjoyed cool, while meat-filled ones are commonly served warm with yoghurt. The leaves are notably fibrous, with 11 g of fibre per 100 g. If they still feel tough after boiling, give them a little longer in the water before filling.
Very 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.
High
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.23g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.