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Leek dolma with olive oil Calories
Olive-oil leek dolma, a vegetable stuffed dish made with leek leaves
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Leek dolma with olive oil (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 26.6 g of carbs, 4.3 g of protein, 11.9 g of fat and 4.9 g of fiber. Its 34.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Leek dolma with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
26.6g
· 10% DV
Protein
4.3g
· 9% DV
Fat
11.9g
· 15% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 7% · Fat 47%
Leek dolma with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 4.9 g | 18% |
| Protein | 4.3 g | 9% |
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 Serving of Leek dolma with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 45 g | 58 kcal |
| 1 piece (large) | 70 g | 90 kcal |
| ½ cup (chopped) | 80 g | 102 kcal |
| 2 piece (medium) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (chopped) | 160 g | 205 kcal |
| 4 piece (large) | 180 g | 230 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Leek dolma with olive oil
What is leek dolma with olive oil made of?
Leek dolma with olive oil is a Turkish stuffed-leek dish made by wrapping a rice-based filling in softened leek leaves and cooking the rolls with olive oil. The filling commonly includes onion, herbs, and seasonings.
How do you make leek dolma with olive oil?
Leek dolma with olive oil is made by briefly blanching leek leaves, wrapping them around a rice filling, and simmering the rolls until tender. Keep the leaves intact, arrange the rolls snugly in a pot, and cook gently with a little water and olive oil.
Which part of the leek is used for leek dolma with olive oil?
Leek dolma with olive oil uses the long, broad outer leaves because they are flexible enough to wrap around the filling. Separate the leaves carefully, rinse between their layers to remove grit, and trim away any damaged edges.
How do you keep leek dolma with olive oil from unrolling?
Leek dolma with olive oil stays together when the leaves are softened but not overcooked and the rolls are placed seam-side down, close together. Avoid overfilling each leaf, since the rice expands as it cooks.
Should the rice be cooked before making leek dolma with olive oil?
No, the rice in leek dolma with olive oil is usually not fully cooked before it goes into the filling; it softens while the rolls simmer. You can briefly sauté the onion and filling ingredients, but pre-cooked rice may turn mushy.
Is leek dolma with olive oil served hot or cold?
Leek dolma with olive oil is usually served cold or at room temperature, as is common with olive-oil dishes in Turkey. Let it cool in the cooking liquid so the rolls stay moist, then add lemon if desired.
What is the difference between leek dolma with olive oil and stuffed leeks?
Leek dolma with olive oil is a type of stuffed leek dish, but the name usually refers to individual leek leaves wrapped around a rice filling. Some recipes called stuffed leeks layer or fill leek sections instead of making separate rolls.
What should you serve with leek dolma with olive oil?
Leek dolma with olive oil pairs well with plain yogurt, a crisp salad, or other mezze. For a fully plant-based meal, serve it with hummus or a lemony bean salad instead of yogurt.
How long does leek dolma with olive oil last in the fridge?
Leek dolma with olive oil keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and take out only the portion you plan to serve rather than repeatedly warming the whole batch.
Can you freeze leek dolma with olive oil?
Yes, you can freeze leek dolma with olive oil, although the leek leaves may become softer and more fragile after thawing. Cool the rolls fully, freeze them in a single layer, then transfer them to a sealed container and thaw in the refrigerator.
Leek dolma with olive oil Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
Vitamin E
2.52mg · 17% DV
Biotin
3.24µg · 11% DV
Folate
43.2µg · 11% DV
Minerals
Manganese
0.4mg · 17% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Iron
1.98mg · 11% DV
Potassium ⭐
302mg · 9% DV
Leek dolma with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek dolma with olive oil
To burn the 230 calories in 1 serving (medium) (180 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 Leek dolma with olive oil?
Leek dolma with olive oil is a Turkish home-style dish made by softening leek leaves, wrapping them around a rice-based filling and cooking the rolls with olive oil. Recipes vary, but the leek gives the filling a gently sweet, savoury flavour.
It is usually served cool or at room temperature, as part of a meze spread or as a light meal—much like other olive-oil dishes in Turkey. The rice contributes most of its carbohydrates, while the leek adds some fibre; it is not especially high in protein. Serve with lemon and a crisp salad for a fresh, balanced plate.
How Nutritious Is Leek dolma with 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 Leek dolma with 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 Leek dolma with olive oil Contain Allergens?
No known major allergens
Which Diets Is Leek dolma with 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
Leek dolma with olive oil Fat Profile
SATURATED
1.71g
MONOUNSATURATED
7.47g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.