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Regional stuffed vegetables with meat and rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 803 mg | 35% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 5.9 g | 21% |
| Protein | 13.4 g | 27% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 312 kcal |
| 1 piece (small) | 75 g | 107 kcal |
| 100 g | 100 g | 142 kcal |
| 1 piece (medium) | 110 g | 156 kcal |
| 1 piece (large) | 150 g | 213 kcal |
| 1 serving (small) | 160 g | 227 kcal |
| 2 piece (double) | 220 g | 312 kcal |
| 1 serving (large) | 320 g | 454 kcal |
| 3 piece (triple) | 330 g | 469 kcal |
Calculated from 142 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 312 calories in 1 serving (medium) (220 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.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
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.