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Mini stuffed grape leaves Calories
Mini grape leaves stuffed with rice and herbs, traditional Mediterranean appetizer
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Mini stuffed grape leaves (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 22.4 g of carbs, 2.4 g of protein, 4 g of fat and 2.8 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mini stuffed grape leaves Nutrition Facts
Selected: 5 piece (medium) · 80 g
136
KCAL / 80G
Carbs
22.4g
· 8% DV
Protein
2.4g
· 5% DV
Fat
4g
· 5% 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 66% · Protein 7% · Fat 27%
Mini stuffed grape leaves nutrition facts table · 5 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 2.8 g | 10% |
| Protein | 2.4 g | 5% |
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 5 Pieces of Mini stuffed grape leaves?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 80 g | 136 kcal |
| 1 piece (mini) | 16 g | 27 kcal |
| 2 piece (small) | 32 g | 54 kcal |
| 3 piece (small) | 48 g | 82 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 8 piece (large) | 128 g | 218 kcal |
| 10 piece (extra large) | 160 g | 272 kcal |
| 1 pack (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Mini stuffed grape leaves
What are mini stuffed grape leaves filled with?
Mini stuffed grape leaves are usually filled with rice, onion, and herbs wrapped in grape leaves. Olive oil, lemon, and spices are common additions, while fillings vary by recipe and product.
Are mini stuffed grape leaves served hot or cold?
Mini stuffed grape leaves are most often served cold or at room temperature, especially the olive-oil-and-rice version. Other preparations can be served warm, so follow the style of the dish rather than assuming they must be heated.
How do you eat mini stuffed grape leaves?
Mini stuffed grape leaves are usually eaten whole, as a finger food or with a fork. Add lemon if you like a brighter taste, and serve them as a meze, appetizer, or part of a Mediterranean-style meal.
Are mini stuffed grape leaves the same as dolma?
Mini stuffed grape leaves are a type of dolma, but the terms are not always interchangeable. Dolma can refer to vegetables filled with stuffing, while sarma describes filling wrapped in leaves.
What sauce goes well with mini stuffed grape leaves?
Lemon is a classic accompaniment to mini stuffed grape leaves, and plain yogurt or a yogurt-based dip also works well. For olive-oil versions, a squeeze of lemon often adds enough contrast without a heavy sauce.
How do you stop mini stuffed grape leaves from unrolling?
Roll mini stuffed grape leaves snugly without packing the filling too tightly, then place them seam-side down in the pan. A gentle simmer helps keep the leaves intact; vigorous boiling can loosen or tear them.
Do you need to rinse mini stuffed grape leaves before eating them?
Rinsing mini stuffed grape leaves can reduce excess brine or salt, particularly for jarred versions. Drain them gently so they do not fall apart, and follow the package directions if the leaves are packed in sauce.
Can you freeze mini stuffed grape leaves?
Yes, mini stuffed grape leaves can be frozen in an airtight container. Their leaves may soften after thawing, so handle them gently and warm them carefully if desired; avoid freezing them again once thawed.
How should you store leftover mini stuffed grape leaves?
Store leftover mini stuffed grape leaves covered in the refrigerator rather than leaving them at room temperature. Keep them in their sauce or with a little liquid to prevent drying, and follow the package instructions for opened products.
Are mini stuffed grape leaves healthy to eat?
Mini stuffed grape leaves can fit into a balanced meal as a rice-and-herb appetizer. Their preparation varies, so serving size and added oil or salt can change how filling or rich a portion feels.
Mini stuffed grape leaves Vitamins & Minerals
Vitamins
Vitamin A
64µg · 7% DV
Vitamin C
5.6mg · 6% DV
Folate
24µg · 6% DV
B1
0.06mg · 5% DV
Minerals
Sodium
336mg · 15% DV
Manganese
0.24mg · 10% DV
Copper
0.06mg · 7% DV
Magnesium
24mg · 6% DV
Potassium ⭐
88mg · 3% DV
Mini stuffed grape leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mini stuffed grape leaves
To burn the 136 calories in 5 piece (medium) (80 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 stuffed grape leaves?
Mini stuffed grape leaves are tender vine leaves wrapped around a filling of rice, herbs and often onion. They are a familiar dish across Turkey and the eastern Mediterranean, with recipes varying from one household and region to another.
Usually served cool or at room temperature, they work well as part of a mezze spread, alongside salads, or as a small side dish. The rice makes them mostly a source of carbohydrates, while each 100 g provides 3.5 g of fibre. Add lemon and fresh herbs for a bright contrast, or pair a modest portion with vegetables and a protein-rich main.
How Nutritious Is Mini stuffed grape leaves?
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 stuffed grape leaves 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 Mini stuffed grape leaves Contain Allergens?
No known major allergens
Which Diets Is Mini stuffed grape leaves Good For?
Vegan
✓ 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
Mini stuffed grape leaves Fat Profile
SATURATED
0.56g
MONOUNSATURATED
2.08g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.