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Dolma filling Calories
Rice, onion, spices, olive oil based dolma filling
CALORIES
GI
POTASSIUM
FIBER
Dolma filling Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
25.5g
· 61%
Protein
2.8g
· 7%
Fat
6.1g
· 32%
Fiber
2.3g
Dolma filling Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B3
1.1mg · 7% DV
Folate
18µg · 5% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
Selenium
2.5µg · 5% DV
Dolma filling Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dolma filling Processed?
NOVA 3
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 filling Contain Allergens?
No known major allergens
Which Diets Is Dolma filling 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 filling Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.8g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Dolma filling
Dolma filling — Frequently Asked Questions
How should ready-made dolma filling be cooked?
Cook it with the amount of water or stock stated on the package, usually over low heat. Letting it rest briefly after cooking helps the rice finish absorbing moisture evenly.
What can dolma filling be used for besides peppers and courgettes?
It works well in vine leaves, cabbage leaves, aubergines, tomatoes, and other hollowed vegetables. It can also be used as a filling for baked vegetable boats or small stuffed mushrooms.
Why does dolma filling sometimes turn out dry or hard?
Too little liquid, insufficient cooking time, or cooking at overly high heat can leave the rice firm and dry. Keep the pan covered and add liquid gradually if needed.
How can I stop stuffed vegetables from becoming mushy?
Do not pack the filling tightly, because rice expands as it cooks. Gentle simmering rather than rapid boiling also helps the vegetables hold their shape.
Which seasonings go well with dolma filling?
Dried mint, allspice, black pepper, cinnamon, sumac, dill, and parsley are classic choices. Add seasonings carefully, as ready-made filling may already contain salt and spices.
How long do cooked stuffed vegetables keep in the fridge?
Once cooled, cooked dolma can usually be kept in an airtight container in the refrigerator for 3 to 4 days. Do not leave it at room temperature for extended periods, and reheat it thoroughly.
Can dolma filling or cooked dolma be frozen?
Cooked stuffed vegetables can be frozen in airtight containers and are best used within a few months for good texture. Freshly prepared uncooked rice filling is generally better made and cooked fresh, as freezing can affect the rice texture.
How does dolma filling differ from a meat-based stuffing?
Dolma filling is commonly based on rice, onion, oil, and seasonings, while meat stuffing includes minced meat and has a richer savoury flavour. Meat-filled versions usually cook faster, whereas olive-oil-style dolma often develops more flavour after resting.
Is dolma filling better before or after a workout?
Rice-based dolma can fit into a pre-workout meal when eaten with enough time to digest. After exercise, pair it with a protein food such as yogurt, ayran, beans, or lentils for a more balanced meal.
Should people with high blood pressure be careful with ready-made dolma filling?
Yes. Processed ready-made fillings may contain added salt, so people managing high blood pressure should check the sodium information and avoid adding extra salt. Herbs, lemon juice, and spices can add flavour without relying on more salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.