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Dock leaf rolls Calories
Traditional leaf roll dish, fiber-rich and herb-forward
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dock leaf rolls (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 25.6 g of carbs, 5.6 g of protein, 8.6 g of fat and 5.2 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Dock leaf rolls Nutrition Facts
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
25.6g
· 9% DV
Protein
5.6g
· 11% DV
Fat
8.6g
· 11% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 11% · Fat 38%
Dock leaf rolls nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 5.2 g | 19% |
| Protein | 5.6 g | 11% |
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 Dock leaf rolls?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 202 kcal |
| 1 piece (small) | 35 g | 39 kcal |
| ½ cup (chopped) | 80 g | 90 kcal |
| 100 g | 100 g | 112 kcal |
| 3 piece (medium) | 105 g | 118 kcal |
| 1 cup (chopped) | 160 g | 179 kcal |
| 5 piece (large) | 175 g | 196 kcal |
| 1 serving (large) | 260 g | 291 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Dock leaf rolls
What are dock leaf rolls?
Dock leaf rolls are a stuffed-leaf dish made by wrapping a filling in dock leaves and cooking the rolls. Recipes vary, but the filling often includes rice or bulgur, onion and herbs; some versions contain minced meat.
What filling is used in dock leaf rolls?
Dock leaf rolls are commonly filled with rice or bulgur, onion, oil and herbs. The filling may be vegetarian or include minced meat, and cooks adjust the seasoning to complement the leaves’ naturally tangy flavor.
Are dock leaves edible in dock leaf rolls?
Yes, correctly identified dock leaves can be eaten cooked in dock leaf rolls. Wash them thoroughly and remove tough stems before use; do not use wild leaves unless you are certain of their identification.
How do you prepare dock leaves for dock leaf rolls?
For dock leaf rolls, rinse the leaves well, trim away tough stems and briefly soften larger leaves in hot water. Avoid overcooking them before rolling, since very soft leaves can tear and make the rolls difficult to handle.
What do dock leaf rolls taste like?
Dock leaf rolls have a savory, herb-forward filling wrapped in leaves that can taste mildly tangy. The strength of the sourness varies with the type and maturity of the leaves and with the seasonings in the filling.
How do you stop dock leaf rolls from unrolling while cooking?
To keep dock leaf rolls intact, avoid overfilling them, fold the sides in firmly and place them snugly seam-side down in the pan. A plate set on top and gentle cooking help keep the rolls from opening.
What do you serve with dock leaf rolls?
Dock leaf rolls are often served with plain or garlic yogurt, which works well with the leaves’ tangy taste. Meat-free versions can also be served at room temperature, while meat-filled rolls are usually served warm.
Can you make dock leaf rolls with chard instead?
Yes, chard can stand in for dock leaves in stuffed rolls, but the result will not taste exactly the same. Dock leaves can be tangier, while chard leaves are generally milder; soften either type enough to roll without tearing.
How long do dock leaf rolls keep in the fridge?
Cooked dock leaf rolls keep for a few days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, rather than repeatedly warming the whole batch.
Can you freeze dock leaf rolls?
Yes, dock leaf rolls can be frozen, though the leaves may soften and split more easily after thawing. Cool them first, pack them airtight, and reheat thoroughly before serving.
Dock leaf rolls Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin A
297µg · 33% DV
Vitamin C
16.92mg · 19% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.83mg · 36% DV
Copper
0.2mg · 22% DV
Sodium
428mg · 19% DV
Iron
3.06mg · 17% DV
Potassium ⭐
515mg · 15% DV
Dock leaf rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dock leaf rolls
To burn the 202 calories in 1 serving (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.
What is Dock leaf rolls?
Dock leaf rolls are a home-style dish associated with Anatolian cooking: broad dock leaves are wrapped around a filling commonly made with rice, onion and herbs, though some local versions include minced meat. The leaves bring a gentle tart, leafy flavour, while the filling turns soft and savoury as it cooks. They can be served warm or at room temperature, often with lemon or yoghurt, as part of a larger meal alongside other vegetables and small dishes. The dish is herb-forward and provides fibre, with 2.9 g per 100 g. For a lighter version, use a measured amount of oil and build flavour with plenty of onion and fresh herbs.
How Nutritious Is Dock leaf rolls?
Nutrient density
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.
Satiety score
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.
Is Dock leaf rolls 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 Dock leaf rolls Contain Allergens?
No known major allergens
Which Diets Is Dock leaf rolls Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dock leaf rolls Fat Profile
SATURATED
1.3g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.64g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.