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High-protein, fiber-rich, low-fat dolma
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Chicken beet dolma (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 12 g of carbs, 11.4 g of protein, 3.8 g of fat and 3.1 g of fiber. Its 2.5 mg of B3 covers 16% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 120 g
132
KCAL / 120G
Carbs
12g
· 4% DV
Protein
11.4g
· 23% DV
Fat
3.8g
· 5% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 36% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 11.4 g | 23% |
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 |
|---|---|---|
| 1 piece (medium) | 90 g | 99 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 2 piece (medium) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 3 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 4 piece (jumbo) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Chicken beet dolma is a stuffed, rolled dish made by wrapping a chicken filling in beet leaves or, in some versions, thin slices of beetroot. It is cooked until the filling is done and the beet is tender.
To make Chicken beet dolma, soften beet leaves briefly, add a small amount of chicken filling, and roll them securely. Arrange the rolls seam-side down in a covered pan and simmer with a little liquid until cooked through.
Both can be used for Chicken beet dolma. Beet leaves wrap the filling like grape leaves; thin slices of beetroot are another option. Soften either one first so it bends without splitting.
Chicken beet dolma commonly has chicken with onion, rice or bulgur, and herbs such as parsley. Recipes vary, and the chicken may be minced or finely chopped; keep the filling compact so the rolls hold together.
Chicken beet dolma is usually served warm, often with yogurt or a simple sauce. It can also be eaten chilled, but refrigerate it promptly after cooking because the filling contains chicken.
Serve Chicken beet dolma with plain yogurt, a cucumber salad, or a bright lemon-dressed salad. These sides complement the earthy beet and savory chicken without making the meal feel too heavy.
Yes, leftover cooked chicken works well in Chicken beet dolma. Shred or finely chop it, mix it with the other filling ingredients, and heat the finished rolls thoroughly; this is a convenient alternative to raw minced chicken.
To keep Chicken beet dolma intact, soften the beet leaves until pliable, trim thick stems, and avoid overfilling. Place each roll seam-side down in the pan and pack the rolls close together while they cook.
Chicken beet dolma keeps for three to four days in a refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Yes, cooked Chicken beet dolma can be frozen in airtight portions once fully cooled. Thaw it in the refrigerator and reheat until piping hot; the beet may become softer after freezing.
Vitamins
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Folate
45.6µg · 11% DV
Minerals
Phosphorus
90mg · 13% DV
Sodium
252mg · 11% DV
Copper
0.1mg · 11% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 2 piece (medium) (120 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.
Chicken beet dolma is a Turkish-style stuffed roll, made by wrapping a chicken filling in beet leaves or thin beet slices. It brings the familiar dolma idea together with beetroot; the filling and exact wrapping can vary from one home recipe to another.
The beet lends a gentle earthiness, while the chicken keeps the filling savoury and satisfying. Serve it warm with yoghurt, lemon and a crisp salad for a light main meal. It offers protein and fibre without being especially rich in fat; each 100 g provides 9.5 g of protein. For a lighter plate, pair it with fresh greens rather than a fried side.
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
— Not suitable
Vegetarian
— Not 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
0.96g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.