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Lor dolmasi (chard, bulgur, cheese mix) Calories
Chard leaves stuffed with bulgur and cheese mix, source of fiber and protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Lor dolmasi (chard, bulgur, cheese mix) (90 g) has 108 calories. That works out to 120 calories per 100 g. It contains 15.8 g of carbs, 4.7 g of protein, 2.9 g of fat and 2.8 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Lor dolmasi (chard, bulgur, cheese mix) Nutrition Facts
Selected: 2 piece (medium) · 90 g
108
KCAL / 90G
Carbs
15.8g
· 6% DV
Protein
4.7g
· 9% DV
Fat
2.9g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 17% · Fat 25%
Lor dolmasi (chard, bulgur, cheese mix) nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 2.8 g | 10% |
| Protein | 4.7 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 2 Pieces of Lor dolmasi (chard, bulgur, cheese mix)?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 108 kcal |
| 1 piece (thin) | 30 g | 36 kcal |
| 1 piece (small) | 45 g | 54 kcal |
| 1 piece (thick) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 3 piece (large) | 135 g | 162 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 5 piece (jumbo) | 225 g | 270 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lor dolmasi (chard, bulgur, cheese mix)
What is Lor dolmasi (chard, bulgur, cheese mix)?
Lor dolmasi is a Turkish stuffed-chard dish made with a filling of bulgur and lor, a fresh curd cheese. The parcels are cooked until the chard is tender and the bulgur is done.
How do you make Lor dolmasi?
To make Lor dolmasi, soften the chard leaves, fill them with a mixture of bulgur and lor cheese, and roll them up. Cook the parcels in a covered pot or bake them until tender.
What does “lor” mean in Lor dolmasi?
“Lor” means a mild, fresh curd cheese used in Turkish cooking. In Lor dolmasi, it is combined with bulgur to make the filling; it is not the same as aged or stretchy cheese.
Where does Lor dolmasi come from?
Lor dolmasi is associated especially with Erzurum and the cuisine of eastern Turkey. Its chard, bulgur, and lor filling makes it a distinctive regional home-style dish.
Is Lor dolmasi eaten hot or cold?
Lor dolmasi is usually served warm or at room temperature, rather than piping hot. Letting it rest briefly after cooking helps the filling settle and makes the rolls easier to handle.
What goes well with Lor dolmasi?
Garlic yogurt is a classic accompaniment to Lor dolmasi. Its cool, tangy flavor complements the bulgur-and-cheese filling; a simple salad can also make the meal feel fresher.
Can grape leaves be used instead of chard for Lor dolmasi?
You can wrap the filling in grape leaves, but the result will not have the usual character of Lor dolmasi. Chard leaves are the defining wrapper and give the dish its familiar mild flavor.
Can you prepare Lor dolmasi filling ahead of time?
Yes, you can mix the bulgur and lor filling ahead and keep it covered in the refrigerator until you are ready to wrap the leaves. Keep it chilled, especially because it contains cheese.
What is the best way to reheat Lor dolmasi?
Reheat Lor dolmasi gently in a covered pan with a small splash of water, or use a microwave-safe covered dish. Gentle heat helps warm the filling without drying out the chard.
Can Lor dolmasi be frozen?
Yes, Lor dolmasi can be frozen, though the chard may become softer after thawing. Cool the cooked rolls, pack them airtight, thaw them in the refrigerator, and reheat thoroughly before serving.
Lor dolmasi (chard, bulgur, cheese mix) Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin A
162µg · 18% DV
Vitamin C
16.2mg · 18% DV
B12
0.36µg · 15% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.12mg · 13% DV
Phosphorus
77mg · 11% DV
Calcium
99mg · 10% DV
Sodium
189mg · 8% DV
Potassium ⭐
234mg · 7% DV
Lor dolmasi (chard, bulgur, cheese mix) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lor dolmasi (chard, bulgur, cheese mix)
To burn the 108 calories in 2 piece (medium) (90 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 Lor dolmasi (chard, bulgur, cheese mix)?
Lor dolmasi is a Turkish dish associated especially with eastern Anatolia: chard leaves are filled with a mixture of bulgur and cheese, often including lor, a mild, fresh curd cheese. Recipes vary by household, with herbs or onion sometimes added to the filling.
The cooked leaves are tender, while the bulgur gives the centre a pleasantly grainy, substantial texture. In Turkey it is served warm or at room temperature, often with yoghurt as part of a home-cooked meal. The bulgur contributes fibre and the cheese adds protein. Pair it with a crisp salad for a lighter-feeling plate, and go easy on any added oil.
How Nutritious Is Lor dolmasi (chard, bulgur, cheese mix)?
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 Lor dolmasi (chard, bulgur, cheese mix) Processed?
NOVA 3
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 Lor dolmasi (chard, bulgur, cheese mix) Contain Allergens?
Contains these allergens:
Which Diets Is Lor dolmasi (chard, bulgur, cheese mix) Good For?
Vegan
— Not 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
Lor dolmasi (chard, bulgur, cheese mix) Fat Profile
SATURATED
1.62g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.