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●Low GI

Maraş stuffed dolma Calories

Regional stuffed vegetables with meat and rice

CALORIES · 100 G

142kcal

GI

48low

POTASSIUM · 100 G

238mg

FIBER · 100 G

2.7g

Quick answer

1 serving (medium) of Maraş stuffed dolma (220 g) has 312 calories. That works out to 142 calories per 100 g. It contains 34.8 g of carbs, 13.4 g of protein, 13.6 g of fat and 5.9 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Maraş stuffed dolma Nutrition Facts

Selected: 1 serving (medium) · 220 g

312

KCAL / 220G

Carbs

34.8g

· 13% DV

Protein

13.4g

· 27% DV

Fat

13.6g

· 17% DV

Fiber

5.9g

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 17% · Fat 39%

Maraş stuffed dolma nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories312 kcal
Total fat13.6 g17%
Saturated fat3.63 g18%
Trans fat0.07 g
Sodium803 mg35%
Total carbohydrate34.8 g13%
Fiber5.9 g21%
Protein13.4 g27%

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 Maraş stuffed dolma?

ServingAmountCalories
1 serving (medium)220 g312 kcal
1 piece (small)75 g107 kcal
100 g100 g142 kcal
1 piece (medium)110 g156 kcal
1 piece (large)150 g213 kcal
1 serving (small)160 g227 kcal
2 piece (double)220 g312 kcal
1 serving (large)320 g454 kcal
3 piece (triple)330 g469 kcal

Calculated from 142 calories per 100 g.

Frequently Asked Questions About Maraş stuffed dolma

What is Maraş stuffed dolma made of?

Maraş stuffed dolma is typically made with dried vegetables filled with a mixture of minced meat and rice. Dried eggplant and peppers are common; some regional recipes also use dried zucchini, with seasonings and sumac adding a distinctive tang.

How do you make Maraş stuffed dolma?

To make Maraş stuffed dolma, soften dried vegetables in boiling water, fill them loosely with a minced-meat-and-rice mixture, then simmer them in a pot. Many recipes add sumac water to the cooking liquid for the dish’s characteristic sour note.

Why is Maraş stuffed dolma sour?

Maraş stuffed dolma often gets its tart flavor from sumac water. Cooks steep sumac in hot water, strain it, and add the liquid to the pot; the amount used determines how pronounced the sourness is.

Is Maraş stuffed dolma made with dried or fresh vegetables?

Traditional Maraş stuffed dolma usually uses dried eggplant and peppers, sometimes dried zucchini. The vegetables are softened before stuffing, while fresh-vegetable versions are possible but have a different texture and are not the classic dried-vegetable style.

Where does Maraş stuffed dolma come from?

Maraş stuffed dolma comes from the Kahramanmaraş region of Türkiye. Its use of dried vegetables, meat-and-rice filling, and tangy sumac cooking liquid distinguishes it from many other stuffed-vegetable dishes.

Can you make Maraş stuffed dolma without meat?

Yes, you can make a meat-free version of Maraş stuffed dolma by filling the dried vegetables with rice, onion, herbs, and seasonings. It is a variation rather than the usual meat-and-rice preparation.

How do you keep Maraş stuffed dolma from splitting while it cooks?

To help Maraş stuffed dolma stay intact, soften the dried vegetables without boiling them until they fall apart, and leave room for the rice to expand. Arrange the stuffed pieces snugly in the pot and simmer gently rather than stirring them.

What should you serve with Maraş stuffed dolma?

Serve Maraş stuffed dolma with plain yogurt or a simple salad. Their cool, mild flavors balance the dolma’s savory meat filling and tangy sumac sauce without competing with it.

How long does leftover Maraş stuffed dolma keep?

Leftover Maraş stuffed dolma keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after the meal and reheat until the filling is hot throughout.

Can Maraş stuffed dolma be frozen?

Yes, cooked Maraş stuffed dolma can be frozen. Cool it first, pack it in airtight portions, and thaw it in the refrigerator before reheating gently with a little water to keep the vegetables from drying out.

Maraş stuffed dolma Vitamins & Minerals

Vitamins

B12

1.43µg · 60% DV

B3

4.62mg · 29% DV

B6

0.48mg · 28% DV

Vitamin C

24.64mg · 27% DV

Minerals

Sodium

803mg · 35% DV

Selenium

18µg · 33% DV

Copper

0.29mg · 32% DV

Manganese

0.68mg · 30% DV

Potassium ⭐

524mg · 15% DV

Maraş stuffed dolma Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

13.2
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Maraş stuffed dolma

To burn the 312 calories in 1 serving (medium) (220 g):

🚶

77min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

42min

Cycling

🏊

36min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Maraş stuffed dolma?

Maraş stuffed dolma is a regional dish from Kahramanmaraş in southeastern Turkey. A filling of rice, minced meat, onion and seasonings is packed into vegetables and simmered until tender. Dried aubergines and peppers are common choices, though household recipes may use fresh vegetables too. The seasoning can bring a pleasantly tangy edge.

It is usually served hot as a main course, often with yogurt and sometimes a simple salad. Rice makes it a satisfying source of carbohydrates, while the meat contributes protein and the vegetables add fibre and flavour. For a lighter plate, pair a modest serving with salad or plain yogurt rather than adding another rice-based side.

How Nutritious Is Maraş stuffed dolma?

Nutrient density

Medium

58/ 100

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

48/ 100

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 Maraş stuffed 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 Maraş stuffed dolma Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Maraş stuffed dolma Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Maraş stuffed dolma Fat Profile

SATURATED

3.63g

MONOUNSATURATED

6.71g

POLYUNSATURATED

2.09g

⚖️

Omega 6:3 ratio 17.2:1

Above the ideal 4:1 (17.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.