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Dolma Calories
Stuffed vegetables, olive oil or meat, Mediterranean and Middle Eastern cuisine
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Dolma (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 18.6 g of carbs, 3.1 g of protein, 4.9 g of fat and 3.4 g of fiber. Its 312 mg of Sodium covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Dolma?
Dolma is a family of dishes made by filling vegetables—or, in some versions, wrapping a filling in leaves. In Turkey, peppers and tomatoes are commonly stuffed with rice, onion and herbs; recipes may also include olive oil or minced meat. The dish is part of Turkish cooking and is found in many neighbouring cuisines, with ingredients and names varying from place to place.
Olive-oil dolma is often served at room temperature as part of a spread or alongside other dishes, while meat-filled versions are usually served warm. The tender vegetables contrast with the soft, savoury rice and fragrant herbs. It is mainly a carbohydrate-based dish, with its fat content depending on the recipe. For a lighter meal, use a measured amount of oil and pair it with salad or plain yogurt.
Dolma Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
15.5g
· 6% DV
Protein
2.6g
· 5% DV
Fat
4.1g
· 5% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 10% · Fat 33%
Dolma Vitamins & Minerals
Vitamins
Vitamin C
7mg · 8% DV
Vitamin A
65µg · 7% DV
B1
0.08mg · 7% DV
Vitamin K
8µg · 7% DV
Minerals
Sodium
260mg · 11% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Dolma?
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.
Dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dolma
To burn the 110 calories in 100 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.
Is Dolma 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 Dolma Contain Allergens?
No known major allergens
Which Diets Is Dolma 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
Dolma Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Frequently Asked Questions About Dolma
What is dolma?
Dolma is a dish made by filling vegetables or leaves with a seasoned mixture, often rice, herbs and sometimes meat. Common versions use peppers, tomatoes, zucchini, eggplant or grape leaves, with recipes varying across the Mediterranean and Middle East.
What is dolma made of?
Dolma is commonly made with hollowed vegetables filled with rice, onion, herbs and spices; some versions include minced meat. Olive-oil fillings may also use ingredients such as currants or pine nuts, depending on the regional recipe.
What is the difference between dolma and sarma?
Dolma usually refers to vegetables filled with stuffing, while sarma is stuffing wrapped in leaves such as grape leaves or cabbage. The terms overlap in some regions, so a wrapped grape-leaf dish may also be called leaf dolma.
How do you make dolma?
To make dolma, hollow out the vegetables, fill them loosely with seasoned stuffing, and arrange them upright in a pot. Add a little water, cover, and simmer until the vegetables soften and the rice is cooked; leave room for the rice to expand.
Is dolma made with meat or rice?
Dolma can be made with rice alone or with rice and minced meat. Rice-and-herb fillings are common in olive-oil versions, while meat-filled peppers are often served hot; the filling depends on the vegetable and regional tradition.
Are dolma and stuffed peppers the same thing?
Stuffed peppers are one kind of dolma, but dolma is a broader category that also includes other stuffed vegetables and, in some traditions, filled leaves. A pepper dolma typically has a rice-based filling, sometimes with minced meat.
Why does the rice in dolma stay hard?
Rice in dolma stays hard when it has not absorbed enough liquid or the pot has not simmered long enough. Fill the vegetables loosely, keep some cooking liquid in the pot, and continue cooking gently until the rice is tender.
What do you serve with dolma?
Dolma is often served with yogurt, a yogurt-cucumber dip, or a fresh salad. Meat-filled dolma is usually served hot, while olive-oil dolma is commonly offered cool or at room temperature with lemon.
Can you freeze dolma?
Yes, cooked dolma can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it gently with a splash of water; peppers and tomatoes may soften more after freezing.
How long does cooked dolma last in the fridge?
Cooked dolma keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until hot throughout; a little water in the pan helps prevent the filling from drying out.
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Nutrition data compiled from USDA FoodData Central and scientific sources.