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Traditional collard rolls made with cornmeal, rich in fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Collard rolls with cornmeal (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 21.1 g of carbs, 3.5 g of protein, 5.2 g of fat and 4.6 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
142
KCAL / 120G
Carbs
21.1g
· 8% DV
Protein
3.5g
· 7% DV
Fat
5.2g
· 7% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 10% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 3.5 g | 7% |
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) | 120 g | 142 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (shredded) | 110 g | 130 kcal |
| 1 piece (large) | 170 g | 201 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (shredded) | 220 g | 260 kcal |
| 2 piece (double) | 240 g | 283 kcal |
| 1 serving (large) | 280 g | 330 kcal |
Calculated from 118 calories per 100 g.
Collard rolls with cornmeal are made by softening collard leaves, wrapping them around a cornmeal-based filling, and cooking the rolls until tender. Recipes vary by household and region, so the filling may include different seasonings or other ingredients rather than following one fixed formula.
Collard rolls with cornmeal use collard leaves, not the familiar cabbage leaves used for many stuffed-cabbage dishes, and cornmeal is a defining part of their filling. The greens have a more pronounced flavor, and the exact filling and cooking style depend on the recipe.
Cornmeal gives collard rolls with cornmeal their characteristic filling and texture, making them different from rice-filled rolls. It is a traditional ingredient in this style of dish; the amount and any additional filling ingredients vary among home recipes.
Collard rolls with cornmeal are associated with Black Sea cooking in Türkiye, where collard greens are a familiar ingredient. They are especially linked with the region’s home-cooking traditions, though recipes and names can vary between local communities and families.
Yes, blanching the collard leaves briefly before making collard rolls with cornmeal usually makes them pliable enough to roll. Avoid cooking them until very soft at this stage, since weakened leaves are more likely to tear while being filled or simmered.
To keep collard rolls with cornmeal intact, use leaves that are soft but not torn, roll them snugly, and place them seam-side down in the pot. Cook gently rather than at a rolling boil, which can loosen the rolls and break the leaves.
Yes, collard rolls with cornmeal can be made without meat, and recipes differ in whether they include it. Use a filling based on cornmeal and the seasonings or vegetables in your chosen recipe; check that any stock or cooking liquid is also meat-free.
Serve collard rolls with cornmeal with plain yogurt or a fresh, lightly dressed salad for contrast. Their greens and cornmeal filling are already substantial in flavor, so simple sides tend to complement the dish without competing with it.
Refrigerate leftover collard rolls with cornmeal once they have cooled, keeping them in a covered container rather than leaving them out for an extended period. Reheat only the portion you plan to eat so the rest can stay chilled.
Yes, collard rolls with cornmeal can be frozen, although the leaves may be softer after thawing. Let them cool, pack them in a freezer-safe covered container, and reheat them thoroughly after thawing for a convenient later meal.
Vitamins
Vitamin K
216µg · 180% DV
Vitamin A
252µg · 28% DV
Vitamin C
19.2mg · 21% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.34mg · 15% DV
Calcium
142mg · 14% DV
Sodium
288mg · 13% DV
Iron
1.68mg · 9% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 142 calories in 1 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.
Collard rolls with cornmeal are a home-style dish associated with Turkey’s eastern Black Sea region. Hardy black cabbage leaves are wrapped around a cornmeal-based filling and cooked in a pot; recipes vary from household to household, with the filling’s other ingredients depending on local practice.
The leaves become tender while keeping their distinctive, robust flavour, and the cornmeal gives the centre a soft, slightly grainy texture. In Turkey, the rolls are served as a vegetable main or part of a shared meal, often with yoghurt. They provide fibre and are relatively carbohydrate-forward, with less protein. For a lighter plate, keep the added oil modest and pair them with plain yoghurt or a fresh 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
— Not 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
0.74g
MONOUNSATURATED
1.74g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.