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Dried eggplant dolma Calories
Traditional stuffed dried eggplant, rich in fiber and vitamins
In season: Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Dried eggplant dolma (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 28.2 g of carbs, 3.8 g of protein, 4.6 g of fat and 7.3 g of fiber. Its 408 mg of Sodium covers 18% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Dried eggplant dolma?
Dried eggplant dolma is made by filling hollowed, dried eggplant shells with a seasoned mixture, commonly rice, onion, herbs and tomato paste, then simmering them until tender. It is a familiar dish in Turkish cooking, especially in the southeast; home versions may be vegetarian or include minced meat.
The dried shells soften as they cook, while the filling is savory and often pleasantly tangy from its seasoning. In Turkey, it may be served warm or at room temperature as part of a meal or as a meze. Its rice-based filling makes it satisfying, and the eggplant contributes fiber; it provides 6.1 g of fiber per 100 g. For a lighter plate, choose an olive-oil version and serve it with salad or plain yogurt.
Dried eggplant dolma Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
23.5g
· 9% DV
Protein
3.2g
· 6% DV
Fat
3.8g
· 5% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 9% · Fat 24%
Dried eggplant dolma Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B3
1.1mg · 7% DV
B5
0.32mg · 6% DV
Minerals
Sodium
340mg · 15% DV
Potassium ⭐
260mg · 8% DV
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is Dried eggplant 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
High
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.
Dried eggplant dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried eggplant dolma
To burn the 135 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 Dried eggplant 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 Dried eggplant dolma Contain Allergens?
No known major allergens
Which Diets Is Dried eggplant dolma 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
Dried eggplant dolma Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Dried eggplant dolma
What is dried eggplant dolma, and where does it come from?
Dried eggplant dolma is a Turkish-style stuffed dish made by filling hollowed, dried eggplant shells, usually with a seasoned rice mixture. It is especially associated with southeastern Turkey, where drying vegetables is a traditional way to preserve the summer harvest.
How do you soften dried eggplant for dried eggplant dolma?
Boil the dried eggplant shells briefly until pliable, then drain and cool them before stuffing. Keep an eye on them as they soften: overboiling can make the shells fragile, so they may split when you fill or cook them.
What is usually inside dried eggplant dolma?
Dried eggplant dolma is usually filled with rice, onion, garlic, tomato or pepper paste, and spices. Some Turkish regional recipes add minced meat, while meatless versions often get a tangy flavor from sumac or pomegranate molasses.
How do you stop dried eggplant dolma from bursting while it cooks?
To keep dried eggplant dolma intact, fill each shell loosely and leave room for the rice to expand. Arrange the pieces snugly in the pot with their openings facing up, and weigh them down with a small heatproof plate as they simmer.
Why is dried eggplant dolma sometimes sour?
Dried eggplant dolma is sometimes sour because cooks add sumac extract, lemon juice, or pomegranate molasses to the filling or cooking liquid. The tang is intentional in many southeastern Turkish versions and balances the savory, spiced rice.
Can dried eggplant dolma be made with bulgur instead of rice?
Yes, dried eggplant dolma can be made with bulgur instead of rice, though the filling will have a coarser texture and a nuttier taste. Use a bulgur suitable for stuffing and adjust the liquid so the grains cook without making the shells watery.
What should you serve with dried eggplant dolma?
Dried eggplant dolma pairs well with plain yogurt, a crisp salad, or lemon wedges. Meatless versions are also commonly served at room temperature as part of a spread of small dishes, while hot versions make a satisfying main course.
Can you prepare dried eggplant dolma ahead of time?
Yes, you can assemble dried eggplant dolma ahead of time and keep it covered in the refrigerator until cooking. You can also cook it in advance; the seasoned filling remains flavorful after chilling, and the dish can be served warm or at room temperature.
How long does dried eggplant dolma keep in the refrigerator?
Cooked dried eggplant dolma keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze dried eggplant dolma?
Yes, cooked dried eggplant dolma can be frozen in airtight, portion-sized containers. Let it cool before freezing, then thaw it in the refrigerator and reheat gently with a little water so the filling does not dry out.
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Nutrition data compiled from USDA FoodData Central and scientific sources.