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Cooked rice-based filling with onion and herbs; nutrition varies with the recipe and amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cooked Dolma Filling (150 g) has 251 calories. That works out to 167 calories per 100 g. It contains 36.8 g of carbs, 3.8 g of protein, 9.8 g of fat and 2.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
251
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
3.8g
· 8% DV
Fat
9.8g
· 13% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 6% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 375 mg | 16% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 2.3 g | 8% |
| Protein | 3.8 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 251 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 100 g | 100 g | 167 kcal |
| ½ cup (half) | 100 g | 167 kcal |
| 1 serving (small) | 100 g | 167 kcal |
| 1 cup (medium) | 200 g | 334 kcal |
| 1 serving (large) | 250 g | 418 kcal |
Calculated from 167 calories per 100 g.
Cooked dolma filling is typically rice cooked with onion, herbs and seasonings, with oil varying by recipe. Some versions include additional ingredients, so the exact mixture depends on how the filling was prepared.
Use cooked dolma filling to stuff vegetables or grape leaves, leaving room for the rice to expand. Arrange the stuffed pieces in a pot and cook them until the vegetables are tender and the filling is hot.
Yes, cooked dolma filling can be frozen. Cool it promptly, divide it into portions, and store it in airtight freezer containers. Thaw it in the refrigerator; the rice may soften, but it still works well for stuffing.
Cooked dolma filling keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it has been left out for hours or develops an unusual smell or appearance.
If the dolma filling is already cooked, you do not need to cook it again before stuffing. Leave room for the rice to expand, then cook the stuffed vegetables until the filling is heated through.
Rice in cooked dolma filling can turn mushy if it absorbs too much liquid or cooks for too long. When the filling will cook again inside vegetables, stop cooking it before the rice becomes completely soft.
Yes, cooked dolma filling can be eaten on its own if it has been cooked and stored safely. Serve it warm or cold as a rice side, or use it to fill vegetables and grape leaves.
Cooked dolma filling works with hollowed peppers, zucchini, eggplant and tomatoes, as well as grape leaves. Choose vegetables sturdy enough to hold the rice mixture while they cook, and avoid packing the filling tightly.
Reheat cooked dolma filling gently in a covered pan or microwave-safe dish. Add a small splash of water if it seems dry, stir once during heating, and stop as soon as the rice is hot.
Cooked dolma filling is a type of rice stuffing, but it is seasoned for dolma, often with onion and herbs. It is meant to go inside vegetables or grape leaves, while other rice stuffings may use different ingredients and seasonings.
Vitamins
Vitamin E
1.65mg · 11% DV
Vitamin K
12µg · 10% DV
B6
0.12mg · 7% DV
B1
0.06mg · 5% DV
Minerals
Manganese
0.52mg · 23% DV
Sodium
375mg · 16% DV
Copper
0.12mg · 13% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
143mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 251 calories in 1 serving (medium) (150 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.
Cooked Dolma Filling is a rice-based mixture, usually made with onion, herbs, spices and oil, prepared to stuff vegetables or vine leaves. Dolma belongs to the food traditions of Turkey and the wider eastern Mediterranean and West Asia, with household and regional recipes varying in seasoning and richness. The filling is tucked into peppers, courgettes or leaves, then cooked as part of the finished dish.
Soft and savoury, with the rice carrying the flavour of the herbs and onion, it is commonly served warm or at room temperature alongside other dishes; lemon or yoghurt makes a good accompaniment. It is mainly a source of carbohydrate, while the amount of fat depends on how much oil the recipe uses. For a lighter filling, use less oil and add extra herbs.
Low
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
1.35g
MONOUNSATURATED
6.3g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.