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Cooked Dolma Filling Calories

Cooked rice-based filling with onion and herbs; nutrition varies with the recipe and amount of oil.

CALORIES · 100 G

167kcal

GI

60medium

POTASSIUM · 100 G

95mg

FIBER · 100 G

1.5g

Quick answer

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.

Cooked Dolma Filling Nutrition Facts

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%

Cooked Dolma Filling nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories251 kcal
Total fat9.8 g13%
Saturated fat1.35 g7%
Trans fat0 g
Sodium375 mg16%
Total carbohydrate36.8 g13%
Fiber2.3 g8%
Protein3.8 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 Serving of Cooked Dolma Filling?

ServingAmountCalories
1 serving (medium)150 g251 kcal
1 tablespoon (small)15 g25 kcal
2 tablespoon (medium)30 g50 kcal
100 g100 g167 kcal
½ cup (half)100 g167 kcal
1 serving (small)100 g167 kcal
1 cup (medium)200 g334 kcal
1 serving (large)250 g418 kcal

Calculated from 167 calories per 100 g.

Frequently Asked Questions About Cooked Dolma Filling

What is cooked dolma filling made of?

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.

How do you use cooked dolma filling?

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.

Can you freeze cooked dolma filling?

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.

How long does cooked dolma filling last in the fridge?

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.

Do you need to cook dolma filling before stuffing vegetables?

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.

Why is the rice in cooked dolma filling mushy?

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.

Can you eat cooked dolma filling on its own?

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.

Which vegetables work with cooked dolma filling?

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.

How do you reheat cooked dolma filling without drying it out?

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.

Is cooked dolma filling the same as rice stuffing?

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.

Cooked Dolma Filling Vitamins & Minerals

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

Cooked Dolma Filling Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

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

How to Burn Off Cooked Dolma Filling

To burn the 251 calories in 1 serving (medium) (150 g):

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

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

What is Cooked Dolma Filling?

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.

How Nutritious Is Cooked Dolma Filling?

Nutrient density

Low

25/ 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

Medium

35/ 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 Cooked Dolma Filling 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 Cooked Dolma Filling 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 Cooked Dolma Filling Good For?

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

Cooked Dolma Filling Fat Profile

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.