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Dock leaf rolls with bulgur Calories
Fiber-rich traditional stuffed dock leaves with bulgur
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Dock leaf rolls with bulgur (160 g) has 189 calories. That works out to 118 calories per 100 g. It contains 28.2 g of carbs, 4.5 g of protein, 6.9 g of fat and 6.2 g of fiber. Its 73.6 µg of Vitamin K covers 61% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Dock leaf rolls with bulgur Nutrition Facts
Selected: 4 piece (medium) · 160 g
189
KCAL / 160G
Carbs
28.2g
· 10% DV
Protein
4.5g
· 9% DV
Fat
6.9g
· 9% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 9% · Fat 33%
Dock leaf rolls with bulgur nutrition facts table · 4 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 28.2 g | 10% |
| Fiber | 6.2 g | 22% |
| Protein | 4.5 g | 9% |
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 4 Pieces of Dock leaf rolls with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 160 g | 189 kcal |
| 2 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (chopped) | 190 g | 224 kcal |
| 6 piece (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 8 piece (extra large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Dock leaf rolls with bulgur
What are dock leaf rolls with bulgur made of?
Dock leaf rolls with bulgur are made from tender dock leaves wrapped around a bulgur filling. The filling commonly includes onion, tomato paste, herbs, and seasoning; recipes vary by household. The leaves are softened before rolling so they bend without splitting.
How do you make dock leaf rolls with bulgur?
To make dock leaf rolls with bulgur, soften clean dock leaves briefly in hot water, then wrap each around a portion of seasoned bulgur filling. Arrange the rolls snugly in a pot and simmer until the leaves are tender and the bulgur is cooked through.
Can you eat the dock leaves in dock leaf rolls with bulgur?
Yes, dock leaves can be eaten when correctly identified and cooked, as they are in dock leaf rolls with bulgur. Use young leaves from a clean area, wash them thoroughly, and avoid eating wild plants if you are unsure of their identification.
What do dock leaf rolls with bulgur taste like?
Dock leaf rolls with bulgur taste earthy and lightly tangy, with a soft, savory bulgur filling. The leaves' flavor is usually milder after cooking, while herbs, onion, and seasoning shape the overall taste. Older leaves can be tougher and more pronounced in flavor.
How do you stop dock leaf rolls with bulgur from unrolling?
Keep dock leaf rolls with bulgur from unrolling by choosing flexible leaves, placing the filling near the stem end, and folding the sides inward before rolling tightly. Pack the rolls seam-side down in the pot and weigh them with a heat-safe plate while they cook.
Should the bulgur be cooked before making dock leaf rolls with bulgur?
Bulgur does not always need to be fully cooked before making dock leaf rolls with bulgur. Fine bulgur can be softened with hot water, while coarser bulgur benefits from partial cooking first. This helps the filling finish cooking without leaving the leaves overdone.
Are dock leaf rolls with bulgur served hot or cold?
Dock leaf rolls with bulgur can be served warm, at room temperature, or chilled. They are often easier to handle after resting briefly, when the filling has settled. Serve them with yogurt or a fresh salad, depending on the meal and your preference.
What can you serve with dock leaf rolls with bulgur?
Serve dock leaf rolls with bulgur with plain yogurt, a cucumber salad, or a light soup. Their herbaceous, slightly tangy flavor pairs well with simple sides rather than another heavily seasoned dish; a lemony salad works well for a plant-based meal.
Can you freeze dock leaf rolls with bulgur?
Yes, you can freeze dock leaf rolls with bulgur, although the thawed leaves may be softer and more delicate. Cool the rolls first, freeze them in a sealed container, and thaw them in the refrigerator before reheating gently so they do not break apart.
How long do leftover dock leaf rolls with bulgur keep?
Leftover dock leaf rolls with bulgur keep for a few days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard the rolls if they develop an unusual smell or other signs of spoilage.
Dock leaf rolls with bulgur Vitamins & Minerals
Vitamins
Vitamin K
73.6µg · 61% DV
Vitamin C
13.44mg · 15% DV
Vitamin A
124.8µg · 14% DV
Vitamin E
1.92mg · 13% DV
Minerals
Manganese
1.15mg · 50% DV
Copper
0.18mg · 20% DV
Iron
3.04mg · 17% DV
Sodium
384mg · 17% DV
Potassium ⭐
408mg · 12% DV
Dock leaf rolls with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dock leaf rolls with bulgur
To burn the 189 calories in 4 piece (medium) (160 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 with bulgur?
Dock leaf rolls with bulgur are a traditional Turkish home-style dish: tender leaves from a dock plant are wrapped around a filling based on bulgur, often with onion and herbs. Recipes vary from household to household, and the leaves bring a lightly tart, earthy flavour to the grain.
The rolls are usually cooked until the leaves soften and the bulgur is tender, then served warm or at room temperature. They work as a light main or as part of a spread with other vegetable dishes; a squeeze of lemon or a little plain yoghurt makes a good accompaniment. Bulgur and the leaves contribute fibre, while the filling is chiefly grain rather than a substantial source of protein. Use a modest amount of oil if you prefer a lighter dish.
How Nutritious Is Dock leaf rolls with bulgur?
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 with bulgur 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 with bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Dock leaf rolls with bulgur Good For?
Vegan
✓ 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 with bulgur Fat Profile
SATURATED
0.99g
MONOUNSATURATED
3.76g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.