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Soft, olive-green grape leaves with visible veins are folded into small, compact parcels and arranged closely together on a plate, their glossy surfaces lightly coated with oil.
●Low GI
🌿High Fiber

Boiled grape leaves Calories

Low calorie, fibrous, rich in vitamin K

In season: Spring · Summer

CALORIES · 100 G

93kcal

GI

15low

POTASSIUM · 100 G

272mg

FIBER · 100 G

11g

Quick answer

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.

Boiled grape leaves Nutrition Facts

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%

Boiled grape leaves nutrition facts table · 1 cup (chopped) (70 g)

NutrientAmount% DV
Calories65 kcal
Total fat1.5 g2%
Saturated fat0.23 g1%
Trans fat0 g
Sodium6.3 mg0%
Total carbohydrate12.1 g4%
Fiber7.7 g28%
Protein3.9 g8%

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 Cup of Chopped Boiled grape leaves?

ServingAmountCalories
1 cup (chopped)70 g65 kcal
1 piece (whole)3 g3 kcal
10 piece (whole)30 g28 kcal
1 serving (small)40 g37 kcal
20 piece (whole)60 g56 kcal
1 serving (medium)75 g70 kcal
100 g100 g93 kcal
1 serving (large)120 g112 kcal

Calculated from 93 calories per 100 g.

Frequently Asked Questions About Boiled grape leaves

What are boiled grape leaves used for?

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.

How do you make boiled grape leaves tender enough to roll?

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.

Should you rinse boiled grape leaves before using them?

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.

How long should you boil grape leaves for dolmas?

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.

Can you freeze boiled grape leaves?

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.

How long do boiled grape leaves keep in the fridge?

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.

Can you use boiled grape leaves instead of jarred grape leaves?

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.

Why do boiled grape leaves tear when you roll them?

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.

Can you eat boiled grape leaves plain?

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.

Can you use boiled grape leaves for anything besides dolmas?

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.

Boiled grape leaves Vitamins & Minerals

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

Boiled grape leaves Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled grape leaves

To burn the 65 calories in 1 cup (chopped) (70 g):

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Boiled grape leaves?

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.

How Nutritious Is Boiled grape leaves?

Nutrient density

Very high

88/ 100

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

High

69/ 100

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 Boiled grape leaves 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 Boiled grape leaves Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Boiled grape leaves Good For?

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

Boiled grape leaves Fat Profile

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.

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Nutrition data compiled from USDA FoodData Central and scientific sources.