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Dried Eggplant Dolma Calories
Traditional dolma made with dried eggplant, rice, spices, and olive oil.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Dried Eggplant Dolma (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 27 g of carbs, 3.7 g of protein, 4.6 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Dried Eggplant Dolma?
Dried Eggplant Dolma is a Turkish dish made by softening hollowed, dried eggplant shells and filling them with rice, onion, tomato paste, herbs and spices. It is especially associated with southeastern Turkey, where versions made with olive oil are also common.
The dried eggplant brings a concentrated, slightly smoky flavour, while the rice filling turns tender and aromatic. It may be served warm or at room temperature, as part of a shared meze spread or alongside a main course. Its nutrition is led by carbohydrates from the rice, with fibre from the eggplant; a 100 g portion provides 4.6 g of fibre. For a lighter meal, serve a few pieces with a crisp salad and use a modest amount of oil in the filling.
Dried Eggplant Dolma Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
22.5g
· 8% DV
Protein
3.1g
· 6% DV
Fat
3.8g
· 5% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 9% · Fat 25%
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Dried Eggplant Dolma Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
B1
0.09mg · 8% DV
Biotin
2.2µg · 7% DV
B3
1.1mg · 7% DV
Minerals
Sodium
280mg · 12% DV
Phosphorus
48mg · 7% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Dried Eggplant Dolma?
Nutrient density
Medium
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.
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 140 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
0.5g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Frequently Asked Questions About Dried Eggplant Dolma
What is Dried Eggplant Dolma?
Dried Eggplant Dolma is a Turkish dish made by stuffing dried eggplant shells, usually with seasoned rice, then cooking them until tender. The filling often combines onion, herbs, spices, olive oil, and ingredients that add a tangy flavor.
How do you make Dried Eggplant Dolma?
To make Dried Eggplant Dolma, soften the dried shells in hot water, fill them loosely with seasoned rice, and simmer them in a pot. Leave room for the rice to expand, and keep the stuffed shells snug so they stay closed.
Where does Dried Eggplant Dolma come from?
Dried Eggplant Dolma is strongly associated with southeastern Turkey, where drying vegetables is a traditional way to preserve seasonal produce. Recipes vary by region and household, with some versions using a tangy, spicy rice filling and others adding meat.
Do you need to soak dried eggplants for Dried Eggplant Dolma?
Yes, soften the dried eggplant shells before making Dried Eggplant Dolma. Briefly boil them or soak them in hot water until pliable, then drain them; shells that remain stiff can tear when stuffed and may cook unevenly.
What filling is used in Dried Eggplant Dolma?
Dried Eggplant Dolma is commonly filled with rice, onion, tomato paste, olive oil, and spices such as mint or pepper. Regional recipes may add herbs, garlic, tangy seasonings, or ground meat, so the filling is not identical everywhere.
Why does the filling come out of Dried Eggplant Dolma?
The filling can escape from Dried Eggplant Dolma if the shells are overfilled or left loose in the pot. Rice expands as it cooks, so fill each shell only partway and arrange it snugly with the opening facing upward.
Is Dried Eggplant Dolma served hot or cold?
Dried Eggplant Dolma can be served warm or at room temperature. Meatless, olive-oil versions are often allowed to cool before serving, while meat-filled versions are usually served warm as part of a main meal.
Can you make Dried Eggplant Dolma with fresh eggplant?
Fresh eggplant can be used for a different kind of dolma, but it will not have the concentrated, slightly chewy character of Dried Eggplant Dolma. The dried shells also need softening before stuffing, unlike fresh eggplant prepared for filling.
Can you freeze Dried Eggplant Dolma?
Yes, cooked Dried Eggplant Dolma can be frozen in a sealed, freezer-safe container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the rice may soften somewhat after freezing and reheating.
How long does leftover Dried Eggplant Dolma keep?
Leftover Dried Eggplant Dolma keeps for a few days in the refrigerator when placed in a covered container after cooling. Reheat only the portion you plan to eat, and avoid leaving this rice-filled dish at room temperature for long.
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Nutrition data compiled from USDA FoodData Central and scientific sources.