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Grape leaves in olive oil Calories
Olive-oil cooked, fiber-rich, plant-based
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grape leaves in olive oil (40 g) has 88 calories. That works out to 221 calories per 100 g. It contains 5.9 g of carbs, 1.4 g of protein, 6.8 g of fat and 1.9 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Grape leaves in olive oil Nutrition Facts
Selected: 1 piece (medium) · 40 g
88
KCAL / 40G
Carbs
5.9g
· 2% DV
Protein
1.4g
· 3% DV
Fat
6.8g
· 9% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 6% · Fat 68%
Grape leaves in olive oil nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 208 mg | 9% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.4 g | 3% |
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 1 Medium Grape leaves in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 88 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 1 piece (large) | 55 g | 122 kcal |
| ½ cup (chopped) | 90 g | 199 kcal |
| 100 g | 100 g | 221 kcal |
| 3 piece (medium) | 120 g | 265 kcal |
| 1 cup (chopped) | 180 g | 398 kcal |
| 5 piece (medium) | 200 g | 442 kcal |
| 8 piece (large) | 320 g | 707 kcal |
Calculated from 221 calories per 100 g.
Frequently Asked Questions About Grape leaves in olive oil
What are grape leaves in olive oil?
Grape leaves in olive oil are usually tender vine leaves wrapped around a rice-based filling and cooked with olive oil. They are often served as a cold appetizer or side dish and are also known as stuffed grape leaves.
Are grape leaves in olive oil stuffed with rice?
Usually, yes: grape leaves in olive oil are commonly filled with rice, herbs, and seasonings before being rolled. Recipes vary, and some include ingredients such as currants or pine nuts, so the filling is not identical everywhere.
How do you eat grape leaves in olive oil?
Eat grape leaves in olive oil as a ready-to-serve dish, usually cold or at room temperature. Pick up a roll with your fingers or a fork, and add lemon if you like a brighter, tangier taste.
What do grape leaves in olive oil taste like?
Grape leaves in olive oil taste savory, herby, and slightly tangy, while the olive oil gives the filling a rich finish. The leaves can taste noticeably salty or sour when they have been preserved in brine.
How are grape leaves in olive oil made?
To make grape leaves in olive oil, soften the leaves, place a small amount of seasoned rice filling on each one, and roll them tightly. Arrange the rolls in a pan, add olive oil and water, then cook until tender.
How do you soften grape leaves for grape leaves in olive oil?
For fresh grape leaves in olive oil, briefly blanch the leaves until pliable. If using brined leaves, rinse them well and soak them in water if they taste very salty; trim tough stems before adding the filling.
Are grape leaves in olive oil served hot or cold?
Grape leaves in olive oil are most often served cold or at room temperature, rather than piping hot. Letting them rest after cooking helps the rolls hold together and allows the olive-oil and herb flavors to settle.
What is the difference between grape leaves in olive oil and meat-stuffed grape leaves?
Grape leaves in olive oil usually have a meat-free rice filling and are served cold, while meat-stuffed grape leaves contain minced meat and are commonly served hot. Seasonings and cooking styles vary by household and region.
How do you make grape leaves in olive oil less salty?
To make grape leaves in olive oil less salty, rinse brined leaves several times and soak them in fresh water before rolling. If the finished rolls are salty, serve them with plain yogurt or an unsalted side.
How long do grape leaves in olive oil last, and can you freeze them?
Keep grape leaves in olive oil in a covered container in the refrigerator and eat them within about 3–4 days. You can freeze them, but thawed rolls may be softer and more prone to breaking.
Grape leaves in olive oil Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin E
1.08mg · 7% DV
Folate
12.8µg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
208mg · 9% DV
Manganese
0.18mg · 8% DV
Copper
0.05mg · 6% DV
Iron
0.72mg · 4% DV
Potassium ⭐
73mg · 2% DV
Grape leaves in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grape leaves in olive oil
To burn the 88 calories in 1 piece (medium) (40 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 Grape leaves in olive oil?
Grape leaves in olive oil are tender vine leaves wrapped around a filling, commonly rice with onion and herbs, then cooked until soft. The dish is found across the eastern Mediterranean, with variations from Turkish home cooking to Greek and Levantine tables.
Serve them cool or at room temperature, often with lemon as part of a mezze spread or alongside a meal. They bring plant-based fibre, while the olive oil makes them relatively rich in energy. Pair a few with a fresh salad for a lighter meal, or enjoy them as one dish among several shared plates.
How Nutritious Is Grape leaves in olive oil?
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 Grape leaves in 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 Grape leaves in olive oil Contain Allergens?
No known major allergens
Which Diets Is Grape leaves in olive oil 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
Grape leaves in olive oil Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.32g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.