Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥬
Leek Dolma Calories
Stuffed leeks with rice and vegetables, olive oil
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Leek Dolma (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 19.8 g of carbs, 2.6 g of protein, 4.2 g of fat and 3.7 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Leek Dolma?
Leek Dolma is made by wrapping a rice-and-vegetable filling in softened leek leaves, much like other dolma prepared in Turkish home cooking. The filling is commonly flavoured with onion and olive oil, though ingredients and seasoning vary between cooks.
The tender leek has a gentle sweetness that works well with the savoury, soft rice filling. Serve it warm or at room temperature as part of a spread, alongside other vegetables, or as a light main with salad. It brings carbohydrates and fibre, while its fat content mainly reflects how much olive oil goes into the filling. For a lighter plate, use the oil sparingly and pair it with a crisp, lemon-dressed salad.
Leek Dolma Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
16.5g
· 6% DV
Protein
2.2g
· 4% DV
Fat
3.5g
· 4% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 8% · Fat 30%
Leek Dolma Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
Vitamin A
220µg · 24% DV
Vitamin C
8.5mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Calcium
45mg · 5% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Leek 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
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.
Leek Dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek Dolma
To burn the 110 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 Leek 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 Leek Dolma Contain Allergens?
No known major allergens
Which Diets Is Leek 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
Leek Dolma Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Compare Leek Dolma
Foods Similar to Leek Dolma
Frequently Asked Questions About Leek Dolma
What is Leek Dolma?
Leek Dolma is a stuffed-leek dish: softened leek leaves are wrapped around a rice-and-vegetable filling and cooked, often with olive oil. It is served as a home-cooked meal or as part of a Turkish-style spread.
How do you make Leek Dolma?
Separate and briefly blanch the leek leaves until flexible. Spoon a rice-and-vegetable filling onto each leaf, roll it up, and arrange the rolls snugly in a pot. Add water and olive oil, then cook until the rice is tender.
What is usually in Leek Dolma filling?
Leek Dolma is commonly filled with rice, onion, and chopped vegetables, seasoned with herbs and spices. Recipes vary, but the filling should be moist enough to cook inside the rolls without being so loose that it spills out.
Which leeks work best for Leek Dolma?
Choose leeks with long, broad, intact leaves that can hold a filling when rolled. Very small leeks or leaves that are torn and narrow are harder to stuff; wash between the layers carefully because soil can collect there.
Is Leek Dolma served hot or cold?
Leek Dolma can be served either warm or cold. Olive-oil versions are often allowed to cool before serving, while a warm serving works well as a main dish; let the rolls rest briefly so they hold their shape.
Where does Leek Dolma come from?
Leek Dolma belongs to the broader dolma tradition of stuffing vegetables and leaves, especially associated with Turkish and neighboring cuisines. Using leek leaves instead of grape leaves gives it a distinct texture and a mild, onion-like flavor.
How do you stop Leek Dolma from unrolling?
Blanch the leek leaves just until pliable, avoid overfilling them, and roll them firmly. Place each roll seam-side down in a close-fitting layer in the pot; excessive boiling or movement can loosen the leaves.
Can you make Leek Dolma ahead of time?
Yes. You can assemble Leek Dolma ahead and refrigerate it covered before cooking, or cook it in advance and serve it later. If prepared ahead, keep it chilled and reheat it gently so the leek leaves do not fall apart.
Can Leek Dolma be frozen?
Yes, cooked Leek Dolma can be frozen, though the leek leaves may soften after thawing. Cool the rolls, pack them in an airtight container, and thaw them in the refrigerator before gently reheating.
What can you serve with Leek Dolma?
Serve Leek Dolma with yogurt, a crisp salad, or a simple soup. The mild leek and rice filling pairs well with tangy sides, while bread can round out the meal if you are serving the dolma as a main course.
Have another question about Leek Dolma?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.