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Mallow leaf rolls Calories
Fiber-rich traditional plant-based leaf rolls
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mallow leaf rolls (45 g) has 53 calories. That works out to 118 calories per 100 g. It contains 6.7 g of carbs, 1.2 g of protein, 2.4 g of fat and 1.6 g of fiber. Its 35.1 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Mallow leaf rolls Nutrition Facts
Selected: 1 piece (medium) · 45 g
53
KCAL / 45G
Carbs
6.7g
· 2% DV
Protein
1.2g
· 2% DV
Fat
2.4g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 9% · Fat 41%
Mallow leaf rolls nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.2 g | 2% |
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 Medium Mallow leaf rolls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 53 kcal |
| 1 piece (small) | 30 g | 35 kcal |
| 1 piece (large) | 60 g | 71 kcal |
| 1 piece (double) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 3 piece (medium) | 135 g | 159 kcal |
| 1 cup (whole) | 160 g | 189 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 5 piece (large) | 225 g | 266 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Mallow leaf rolls
What are mallow leaf rolls made of?
Mallow leaf rolls are made by wrapping a filling in mallow leaves and cooking the rolls. The filling commonly includes rice or bulgur, onion, herbs, and seasonings; recipes vary by household and region.
How do you make mallow leaf rolls?
To make mallow leaf rolls, briefly soften washed mallow leaves, add filling, fold in the sides, and roll them up before cooking in a covered pan. Handle the leaves gently so they do not tear.
What do mallow leaf rolls taste like?
Mallow leaf rolls have a mild, green, slightly earthy flavor, while the filling provides most of the seasoning. Tender leaves give the rolls a soft texture, so avoid cooking them until they fall apart.
Can you eat the leaves used in mallow leaf rolls?
Yes, mallow leaves are edible when prepared as food, including in mallow leaf rolls. Use leaves that are correctly identified as mallow, wash them thoroughly, and soften them before wrapping so they are easier to handle.
How are mallow leaf rolls different from stuffed grape leaves?
Mallow leaf rolls use mallow leaves, while stuffed grape leaves use vine leaves. The leaves differ in flavor and texture, and mallow leaves are usually more delicate, so they need careful handling while rolling and cooking.
Where do mallow leaf rolls come from?
Mallow leaf rolls are a traditional dish associated with Turkish home cooking, where wild greens are often used in seasonal recipes. Ingredients and preparation can vary from one region or family to another.
Can you make mallow leaf rolls with bulgur instead of rice?
Yes, you can use bulgur instead of rice in mallow leaf rolls. Bulgur gives the filling a more distinct, grainy texture, while rice tends to make it softer; adjust the cooking liquid to suit the grain and recipe.
What do you serve with mallow leaf rolls?
Mallow leaf rolls pair well with lemon, yogurt, or a fresh salad. Serve olive-oil versions at room temperature or chilled, and offer meat-filled versions warm with a simple side dish.
How long do mallow leaf rolls last in the fridge?
Cooked mallow leaf rolls keep for about three days in a covered container in the refrigerator. Refrigerate them promptly after serving, and reheat only the portion you plan to eat.
Can you freeze mallow leaf rolls?
Yes, mallow leaf rolls can be frozen, though the leaves may turn softer after thawing. Cool them first, freeze in airtight portions, and thaw in the refrigerator before gently reheating.
Mallow leaf rolls Vitamins & Minerals
Vitamins
Vitamin K
35.1µg · 29% DV
Vitamin A
43.2µg · 5% DV
Vitamin C
3.78mg · 4% DV
Folate
15.3µg · 4% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
126mg · 5% DV
Iron
0.81mg · 5% DV
Potassium ⭐
112mg · 3% DV
Mallow leaf rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow leaf rolls
To burn the 53 calories in 1 piece (medium) (45 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 Mallow leaf rolls?
Mallow leaf rolls are made by wrapping mallow leaves around a filling, commonly rice or bulgur with onion and herbs, then cooking them gently. They are a traditional home-style dish in Turkey, with regional variations in the filling and seasoning; some versions are prepared with olive oil.
The leaves turn tender and have a mild, green flavour that works well with the savoury filling and a squeeze of lemon. In Turkey, the rolls may be served warm or cool, alongside a main meal or as part of a spread of vegetable dishes. They offer plant-based fibre, while the grain filling contributes much of their carbohydrate. For a lighter plate, use a moderate amount of oil and pair them with a fresh salad.
How Nutritious Is Mallow leaf rolls?
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 Mallow leaf rolls 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 Mallow leaf rolls Contain Allergens?
No known major allergens
Which Diets Is Mallow leaf rolls 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
Mallow leaf rolls Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.