Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Lettuce wraps with olive oil Calories
Olive-oil dressed, light, vegetable-based wraps
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lettuce wraps with olive oil (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 5.8 g of carbs, 1.9 g of protein, 7.3 g of fat and 2.5 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce wraps with olive oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
94
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
1.9g
· 4% DV
Fat
7.3g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 8% · Fat 68%
Lettuce wraps with olive oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 1.9 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Lettuce wraps with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 94 kcal |
| 1 piece (small) | 70 g | 55 kcal |
| 1 cup (chopped) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (medium) | 150 g | 117 kcal |
| 1 piece (large) | 180 g | 140 kcal |
| 2 piece (double) | 240 g | 187 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 3 piece (triple) | 360 g | 281 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Lettuce wraps with olive oil
How do you make lettuce wraps with olive oil?
Lettuce wraps with olive oil are made by filling softened lettuce leaves, rolling them, and gently cooking them in a pot. A common filling includes rice, onion, herbs, and olive oil; briefly blanching the leaves makes them easier to roll.
What is the filling in lettuce wraps with olive oil?
The filling in lettuce wraps with olive oil is often rice with onion and herbs, though recipes vary. Parsley, dill, or mint are common additions, and some versions include currants or other seasonings.
Are lettuce wraps with olive oil served hot or cold?
Lettuce wraps with olive oil are usually served cold or at room temperature. Letting them rest after cooking helps the flavors settle and makes the delicate rolls easier to lift without breaking.
How do you stop lettuce wraps with olive oil from unrolling?
To stop lettuce wraps with olive oil from unrolling, roll each leaf snugly and arrange the rolls close together in the pot. A small plate placed on top and gentle, low-heat cooking help keep them intact.
Can you make lettuce wraps with olive oil ahead of time?
Yes, lettuce wraps with olive oil can be made ahead and chilled before serving. Their flavor often improves after resting, and serving them cold means you do not need to reheat the delicate leaves.
Which lettuce works best for lettuce wraps with olive oil?
Large, flexible lettuce leaves work best for lettuce wraps with olive oil. Separate them carefully, trim or flatten thick ribs if needed, and briefly soften the leaves so they bend without tearing.
Are lettuce wraps with olive oil a Turkish dish?
Yes, lettuce wraps with olive oil are a Turkish-style take on stuffed vegetable rolls, or sarma. The filling and seasonings vary between households, but rice, onion, herbs, and olive oil are common in meat-free versions.
What should you serve with lettuce wraps with olive oil?
Lettuce wraps with olive oil pair well with yogurt, lemon, soup, or other vegetable meze. Since the rolls are delicate and often served chilled, simple sides let their herb and olive-oil flavors stand out.
How long do lettuce wraps with olive oil last in the fridge?
Lettuce wraps with olive oil keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and take out only the portion you plan to serve.
Can you freeze lettuce wraps with olive oil?
Yes, lettuce wraps with olive oil can be frozen, but the lettuce may become soft and watery when thawed. For the best texture, eat them fresh or refrigerate leftovers instead of freezing them.
Lettuce wraps with olive oil Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
222µg · 25% DV
Vitamin E
2.28mg · 15% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.23mg · 10% DV
Potassium ⭐
286mg · 8% DV
Iron
1.32mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
50mg · 2% DV
Lettuce wraps with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce wraps with olive oil
To burn the 94 calories in 1 piece (medium) (120 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 Lettuce wraps with olive oil?
Lettuce wraps with olive oil are a Turkish home-style dish: tender lettuce leaves are wrapped around a rice filling, often seasoned with onion and herbs, then cooked with olive oil. The leaves soften as they cook, while the filling stays savoury and fragrant. They are commonly served cool or at room temperature as part of a meze spread or alongside other dishes, with lemon as a fresh finishing touch.
Vegetable-based and light, they still get much of their richness from the olive oil. A 100 g serving has 78 calories. Pair them with a crisp salad for a simple meal, or keep the rice portion modest for a lighter plate.
How Nutritious Is Lettuce wraps 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 Lettuce wraps 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 Lettuce wraps with olive oil Contain Allergens?
No known major allergens
Which Diets Is Lettuce wraps with olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lettuce wraps with olive oil Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.92g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Compare Lettuce wraps with olive oil
Foods Similar to Lettuce wraps with olive oil
Have another question about Lettuce wraps with olive oil?
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.