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Mini dolma Calories
Small stuffed vegetable, can be olive oil-based or with meat
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (small) of Mini dolma (60 g) has 66 calories. That works out to 110 calories per 100 g. It contains 9 g of carbs, 1.5 g of protein, 2.7 g of fat and 1.7 g of fiber. Its 13.2 µg of Vitamin K covers 11% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mini dolma Nutrition Facts
Selected: 3 piece (small) · 60 g
66
KCAL / 60G
Carbs
9g
· 3% DV
Protein
1.5g
· 3% DV
Fat
2.7g
· 3% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 9% · Fat 37%
Mini dolma nutrition facts table · 3 piece (small) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 1.5 g | 3% |
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 3 Small Pieces of Mini dolma?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (small) | 60 g | 66 kcal |
| 1 piece (small) | 20 g | 22 kcal |
| 100 g | 100 g | 110 kcal |
| 5 piece (medium) | 100 g | 110 kcal |
| 1 serving (medium) | 120 g | 132 kcal |
| 8 piece (large) | 160 g | 176 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mini dolma
What is mini dolma?
Mini dolma is a small, stuffed vegetable dish from the dolma family. The vegetables and filling vary by recipe, and the filling may be meatless and olive-oil-based or made with meat.
Are mini dolma the same as stuffed grape leaves?
No. Stuffed grape leaves are usually called yaprak sarma, while mini dolma generally refers to small vegetables filled with a savory mixture. Both belong to a broader tradition of filled or wrapped dishes.
Which vegetables are used to make mini dolma?
Small peppers, zucchini, eggplants, and tomatoes can all be used for mini dolma. Choose vegetables of similar size so they cook at roughly the same rate, and use varieties sturdy enough to hold their filling.
Can mini dolma be made with meat?
Yes, mini dolma can be made with meat or as a meatless, olive-oil-based dish. Ground meat is often mixed with rice and seasonings for a heartier filling, while meatless versions commonly use herbs and onion.
How do you stop mini dolma from falling apart while cooking?
Pack mini dolma snugly in the pot so the vegetables support one another, and avoid overfilling them. Rice expands as it cooks, so leaving room at the top helps keep the filling from spilling out.
Are mini dolma served hot or cold?
Mini dolma can be served either hot or cold. Olive-oil-based versions are often cooled and served as a meze or appetizer, while meat-filled mini dolma are commonly served warm.
What is the difference between mini dolma and regular dolma?
The main distinction is size: mini dolma are small enough to serve as bite-sized pieces or individual appetizer portions. Their ingredients and cooking method can otherwise be much like those of larger dolma.
What should you serve with mini dolma?
Serve mini dolma with yogurt, a cucumber salad, or other meze for a light spread. A meat-filled version also pairs well with rice or a fresh salad as part of a larger meal.
Can you freeze mini dolma?
Yes, cooked mini dolma can be frozen once completely cool. Arrange them in a freezer-safe container so they are not crushed, and thaw only the portion you plan to use rather than refreezing leftovers.
How long do cooked mini dolma last in the fridge?
Keep cooked mini dolma in a covered container in the refrigerator and use them within about three days. Refrigerate them promptly, and reheat meat-filled portions until hot throughout before serving.
Mini dolma Vitamins & Minerals
Vitamins
Vitamin K
13.2µg · 11% DV
Biotin
1.5µg · 5% DV
Vitamin C
4.2mg · 5% DV
Vitamin A
39µg · 4% DV
Minerals
Sodium
192mg · 8% DV
Copper
0.05mg · 6% DV
Manganese
0.07mg · 3% DV
Phosphorus
21mg · 3% DV
Potassium ⭐
78mg · 2% DV
Mini dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mini dolma
To burn the 66 calories in 3 piece (small) (60 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 Mini dolma?
Mini dolma is a Turkish and Eastern Mediterranean preparation of small vegetables filled with a seasoned mixture, commonly rice, onion and herbs. Small peppers or courgettes may be used, and recipes can be meat-free and olive-oil based or made with minced meat. The filling and vegetables vary from cook to cook.
Olive-oil versions are often served cool or at room temperature as part of a meze spread, while meat-filled ones are more commonly served warm. In English-speaking homes, they also make a handy starter or side, paired with salad, lemon or yoghurt. The rice provides most of the carbohydrate, while the vegetables contribute fibre; a 100 g portion has 2.8 g of fibre. For a lighter plate, serve a few pieces with fresh salad.
How Nutritious Is Mini dolma?
Nutrient density
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.
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 Mini 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 Mini dolma Contain Allergens?
No known major allergens
Which Diets Is Mini dolma 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
Mini dolma Fat Profile
SATURATED
0.42g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.