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A platter holds tightly rolled dark-green vine leaves alongside small stuffed peppers and hollowed vegetables, their glossy, wrinkled skins ranging from olive green to deep purple, with a little reddish cooking liquid pooling beneath them.
●Low GI

Mixed sour dolma Calories

Mixed dolma with a sour flavor profile, typically stuffed vegetables with rice and sometimes meat.

In season: Summer · Autumn

CALORIES · 100 G

128kcal

GI

48low

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.9g

Quick answer

1 serving (medium) of Mixed sour dolma (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 28.4 g of carbs, 7.4 g of protein, 10.1 g of fat and 5.2 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Mixed sour dolma Nutrition Facts

Selected: 1 serving (medium) · 180 g

230

KCAL / 180G

Carbs

28.4g

· 10% DV

Protein

7.4g

· 15% DV

Fat

10.1g

· 13% DV

Fiber

5.2g

· 19% DV

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

Calories come from: Carbs 49% · Protein 13% · Fat 38%

Mixed sour dolma nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories230 kcal
Total fat10.1 g13%
Saturated fat2.16 g11%
Trans fat0.05 g
Sodium558 mg24%
Total carbohydrate28.4 g10%
Fiber5.2 g19%
Protein7.4 g15%

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 Mixed sour dolma?

ServingAmountCalories
1 serving (medium)180 g230 kcal
1 piece (small)35 g45 kcal
2 piece (medium)70 g90 kcal
100 g100 g128 kcal
½ cup (half)110 g141 kcal
4 piece (large)140 g179 kcal
1 cup (medium)220 g282 kcal
1 serving (large)260 g333 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Mixed sour dolma

What is mixed sour dolma?

Mixed sour dolma is a Turkish-style dish of assorted vegetables stuffed with a rice-based filling and cooked with a distinctly tangy flavor. Some versions include minced meat, while others are meatless; the exact vegetable mix varies by recipe.

What makes mixed sour dolma taste sour?

Mixed sour dolma gets its tang from ingredients such as lemon juice or sumac, depending on the recipe. Sumac may be steeped in water and strained before cooking, while lemon can be added to the cooking liquid or stirred in near the end.

Which vegetables are used in mixed sour dolma?

Mixed sour dolma can include hollowed vegetables such as peppers, zucchini, eggplant, onions, or tomatoes. The selection is not fixed, and cooks often choose vegetables that hold their shape during simmering and fit together in the pot.

Is mixed sour dolma made with meat?

Mixed sour dolma may be made with or without minced meat. A meat filling is usually combined with rice and seasonings, while a meatless version relies on rice, onion, herbs, and spices for its filling.

How do you keep mixed sour dolma from falling apart while cooking?

To help mixed sour dolma hold its shape, arrange the stuffed vegetables snugly in the pot and simmer them gently rather than boiling vigorously. Avoid overfilling them, since rice expands as it cooks, and use a small plate to keep them in place if needed.

Is mixed sour dolma the same as dolma made with grape leaves?

No. Mixed sour dolma refers to a combination of stuffed vegetables, whereas grape-leaf dolma is wrapped in leaves. Both can have rice-based fillings, but the vegetables, wrapping, and texture are different.

Can mixed sour dolma be served cold?

Yes, meatless mixed sour dolma can be served chilled or at room temperature if that suits the recipe. Meat-filled versions are usually served warm, and leftovers should be refrigerated promptly rather than left out to cool for a long time.

How should you reheat mixed sour dolma without drying it out?

Reheat mixed sour dolma gently in a covered pan with a small splash of water, or use a covered microwave-safe dish. Gentle heat and a little moisture help keep the rice filling from drying while the vegetables warm through.

Can mixed sour dolma be made less sour?

Yes. For milder mixed sour dolma, use less lemon or sumac in the cooking liquid and taste before adding more. Serving it with plain yogurt or rice can also soften the perception of its tangy flavor.

What is usually served with mixed sour dolma in Turkey?

Mixed sour dolma is often served with plain yogurt, bread, or a simple side dish. Since the dolma is already tangy and filling, a mild accompaniment works better than another strongly acidic dish.

Mixed sour dolma Vitamins & Minerals

Vitamins

Vitamin C

17.64mg · 20% DV

B12

0.4µg · 17% DV

Vitamin K

19.8µg · 17% DV

B6

0.25mg · 15% DV

Minerals

Manganese

0.58mg · 25% DV

Sodium

558mg · 24% DV

Copper

0.2mg · 22% DV

Selenium

12µg · 22% DV

Potassium ⭐

378mg · 11% DV

Mixed sour dolma Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Mixed sour dolma

To burn the 230 calories in 1 serving (medium) (180 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

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

What is Mixed sour dolma?

Mixed sour dolma brings together vegetables such as peppers, courgettes or aubergines, filled with a seasoned rice mixture and cooked until tender. Some versions include minced meat, while the tang comes from ingredients such as lemon, sumac or sour grape juice. Recipes vary across Turkey and the wider region where dolma is part of home cooking.

It can be served warm as a main dish or cool as part of a meze spread, often alongside yoghurt, salad or bread. The rice makes it a satisfying source of carbohydrates, with vegetables adding some fibre. For a lighter plate, choose a version made with less oil and no meat, and serve it with fresh greens.

How Nutritious Is Mixed sour dolma?

Nutrient density

Medium

54/ 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 Mixed sour 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 Mixed sour 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 Mixed sour dolma Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Mixed sour dolma Fat Profile

SATURATED

2.16g

MONOUNSATURATED

4.14g

POLYUNSATURATED

2.34g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.