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Eggplant dolma (olive oil) Calories
Eggplant dolma with olive oil is a healthy and flavorful Mediterranean stuffed vegetable dish.
CALORIES
GI
POTASSIUM
FIBER
Eggplant dolma (olive oil) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
13.5g
· 45%
Protein
2.2g
· 7%
Fat
6.5g
· 48%
Fiber
4g
Eggplant dolma (olive oil) Vitamins & Minerals
Vitamins
Vitamin E
1.1mg · 7% DV
B1
0.07mg · 6% DV
Folate
22µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
38mg · 5% DV
Eggplant dolma (olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Eggplant dolma (olive oil) 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 Eggplant dolma (olive oil) Contain Allergens?
No known major allergens
Which Diets Is Eggplant dolma (olive oil) 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
Eggplant dolma (olive oil) Fat Profile
SATURATED
1g
MONOUNSATURATED
4g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Foods Similar to Eggplant dolma (olive oil)
Eggplant dolma (olive oil) — Frequently Asked Questions
Is olive oil eggplant dolma served hot or cold?
It is traditionally served cold or at room temperature, when the olive oil and herb flavours are more pronounced. It can also be enjoyed gently warmed if preferred.
Why can olive oil eggplant dolma taste bitter?
Bitterness may come from mature eggplants or from skipping the salting step. Salting the eggplants briefly, then rinsing and drying them before filling, can help reduce bitterness.
How do you keep eggplant dolma from falling apart while cooking?
Arrange the stuffed eggplants snugly in the pot without crushing them, and place a heatproof plate on top. Cook gently over low heat and avoid stirring, which helps them hold their shape.
How long does olive oil eggplant dolma keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking. For best safety and quality, eat it within 3 to 4 days.
Can olive oil eggplant dolma be frozen?
Yes, freeze it in portions once fully cooled. Eggplant may become softer after thawing, so reheat it gently for the best texture.
What goes well with olive oil eggplant dolma?
A lemony green salad, fresh herbs, or a garlic-flavoured plant-based yogurt are good accompaniments. Lemon adds freshness and works particularly well with the olive oil and rice filling.
Should eggplant dolma be eaten with rice on the side?
Because the filling already contains rice, adding a large serving of rice can make the meal feel overly heavy. A salad, cacık, or yogurt alternative is often a more balanced side.
Is olive oil eggplant dolma better before or after a workout?
Its rice and olive oil content may feel too filling in a large portion immediately before exercise. It can work a few hours before training or after it, especially when paired with an additional protein-rich food.
Can eating eggplant dolma at night cause discomfort?
Eating it at night is not inherently a problem, but its oily and fibre-rich nature may worsen fullness or reflux in people with sensitive digestion. A smaller serving and avoiding it right before bed may help.
Can eggplant dolma alone correct iron deficiency?
No. Although it contains plant foods, eggplant dolma should not be relied on as a treatment for iron deficiency; seek advice from a healthcare professional if deficiency is suspected. Serving it with vitamin C-rich foods such as lemon, peppers, or parsley may support absorption of plant iron.
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Nutrition data compiled from USDA FoodData Central and scientific sources.