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Fiber-rich vegetable-based cabbage roll with peas
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Cabbage roll with peas (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 23.6 g of carbs, 6.1 g of protein, 5.8 g of fat and 6.8 g of fiber. Its 82.8 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 180 g
166
KCAL / 180G
Carbs
23.6g
· 9% DV
Protein
6.1g
· 12% DV
Fat
5.8g
· 7% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 14% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 6.8 g | 24% |
| Protein | 6.1 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 180 g | 166 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (chopped) | 110 g | 101 kcal |
| 1 piece (large) | 130 g | 120 kcal |
| 1 serving (medium) | 220 g | 202 kcal |
| 1 cup (chopped) | 220 g | 202 kcal |
| 3 piece (large) | 270 g | 248 kcal |
| 1 serving (large) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
To make cabbage roll with peas, soften whole cabbage leaves, fill them with a mixture of peas, rice, onion, and seasoning, then roll and simmer them in a covered pot. Keep the rolls snug in the pot so they hold their shape while cooking.
Cabbage roll with peas is usually filled with peas, rice, onion, oil, and seasonings. Some versions add tomato, herbs, or minced meat, so the filling can be adapted to the style you want without changing the basic cabbage-and-pea combination.
For cabbage roll with peas, blanch the cabbage leaves briefly in boiling water until they bend without tearing. Trim or shave down the thick central rib so each leaf folds easily around the filling.
To stop cabbage roll with peas from unrolling, fold the sides of each leaf over the filling and roll it snugly, leaving a little room for the rice to expand. Arrange the rolls seam-side down, close together, in the cooking pot.
Yes, frozen peas work well in cabbage roll with peas. Thaw them first or add them straight to the filling; avoid cooking them until very soft beforehand, since they will continue to cook inside the cabbage rolls.
Yes, savoy cabbage can be used for cabbage roll with peas. Its leaves are crinklier and may be smaller than those of green cabbage, so trim the thick ribs and use smaller portions of filling to make neat rolls.
Cabbage roll with peas can be either vegetarian or made with meat. Many versions use rice, peas, and herbs without meat, while some recipes mix minced meat into the filling; the name alone does not specify which version it is.
Cabbage roll with peas can be served hot, at room temperature, or cold. A meat-free, olive-oil version is often served cool or at room temperature, while a meat-filled version is generally served hot.
A light tomato sauce or the cooking juices from the pot pair well with cabbage roll with peas. You can also serve it with plain yogurt on the side; add the yogurt at the table rather than cooking it into the rolls.
Cabbage roll with peas keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout before serving.
Vitamins
Vitamin K
82.8µg · 69% DV
Vitamin C
33.3mg · 37% DV
Folate
75.6µg · 19% DV
B6
0.2mg · 12% DV
Minerals
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Manganese
0.34mg · 15% DV
Phosphorus
97mg · 14% DV
Potassium ⭐
410mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 166 calories in 2 piece (medium) (180 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.
A cabbage roll with peas is made by wrapping softened cabbage leaves around a filling that commonly includes peas, rice and onion, then cooking the rolls in a pot. It belongs to the home-cooked cabbage-roll tradition found in Turkey, where recipes may also include tomato, tomato paste or herbs.
The leaves turn tender while the filling stays pleasantly soft, with a gentle sweetness from the peas. Serve it warm or at room temperature as a main dish or alongside other dishes; a squeeze of lemon makes a fresh contrast. Cabbage and peas contribute fibre, with 3.8 g per 100 g. For a lighter plate, use oil sparingly and pair the rolls with a crisp salad.
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.
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.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.83g
MONOUNSATURATED
2.12g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.