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Mixed Stuffed Vegetables Calories
Vegetable-rich, high in fiber and vitamins, Mediterranean cuisine
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Mixed Stuffed Vegetables (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 19.8 g of carbs, 3.1 g of protein, 4.3 g of fat and 3.8 g of fiber. Its 13.2 mg of Vitamin C covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Mixed Stuffed Vegetables?
Mixed Stuffed Vegetables brings together vegetables such as peppers, zucchini and eggplant, sometimes with grape leaves, filled with rice, herbs and seasoning. This is a familiar style of dolma in Turkish and Mediterranean cooking, where the filling and choice of vegetables vary from kitchen to kitchen.
The rice turns tender and fragrant, while the vegetables soften and lend their own sweetness; grape leaves add a pleasantly tangy note. This meat-free version is often served at room temperature as part of a mezze spread or a light lunch. It offers plenty of vegetables and fibre, with rice providing much of its carbohydrate. Serve with lemon and salad, or add plain yogurt alongside if you like.
Mixed Stuffed Vegetables Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
16.5g
· 6% DV
Protein
2.6g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 10% · Fat 29%
Mixed Stuffed Vegetables Vitamins & Minerals
Vitamins
Vitamin C
11mg · 12% DV
Vitamin K
13µg · 11% DV
Vitamin A
85µg · 9% DV
B6
0.13mg · 8% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Magnesium
19mg · 5% DV
How Nutritious Is Mixed Stuffed Vegetables?
Nutrient density
High
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.
Mixed Stuffed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Stuffed Vegetables
To burn the 110 calories in 100 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.
Is Mixed Stuffed Vegetables 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 Stuffed Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed Stuffed Vegetables 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
Mixed Stuffed Vegetables Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Frequently Asked Questions About Mixed Stuffed Vegetables
What is in mixed stuffed vegetables?
Mixed stuffed vegetables are a platter of hollowed vegetables, such as peppers, zucchini and eggplant, filled with a seasoned mixture. The filling is often rice, onion, herbs and tomato; some versions also include minced meat, and grape-leaf rolls may be served alongside.
How are mixed stuffed vegetables traditionally cooked?
Mixed stuffed vegetables are usually arranged snugly in a covered pot and simmered with water or broth until the vegetables and rice are tender. Leave room for the rice to expand, and keep the heat low so the bottoms do not scorch before the filling cooks through.
Which vegetables are used for mixed stuffed vegetables?
Mixed stuffed vegetables commonly combine bell peppers, zucchini and eggplant, with tomatoes sometimes added. Choose vegetables of similar size so they cook at about the same rate; small eggplants or zucchini can become very soft if left in the pot as long as larger peppers.
Are grape leaves part of mixed stuffed vegetables?
They can be included on the same platter, but grape leaves wrapped around filling are technically stuffed grape leaves, not hollowed stuffed vegetables. In Turkish cooking, the distinction is reflected in the names: dolma is stuffed, while sarma is wrapped.
How do you stop mixed stuffed vegetables from falling over while cooking?
Arrange mixed stuffed vegetables upright and close together in a heavy pot, using smaller pieces to fill gaps. If peppers keep tipping, trim their bases just enough to make them stand flat, without cutting through the bottoms where the filling could escape.
What herbs and seasonings go well in mixed stuffed vegetables?
Onion, parsley, dill, mint, black pepper and a little tomato are classic additions to mixed stuffed vegetables. Lemon adds brightness to an olive-oil filling, while minced-meat versions often use warmer spices; season the rice mixture before filling the vegetables.
Should the rice be cooked before filling mixed stuffed vegetables?
Usually, the rice for mixed stuffed vegetables is rinsed but not fully cooked before it goes into the vegetables. It finishes cooking in the pot, absorbing the cooking liquid and seasoning; partially cooking it first can make the filling too soft.
What should you serve with mixed stuffed vegetables?
Serve mixed stuffed vegetables with plain yogurt, a cucumber salad or crusty bread, depending on whether the filling is light or meat-based. A squeeze of lemon works especially well with olive-oil versions and balances their savory rice-and-herb filling.
Can mixed stuffed vegetables be made ahead?
Yes, you can assemble mixed stuffed vegetables ahead and refrigerate them covered before cooking. Cook them the same day or the next day for the best texture, and keep uncooked filling separate if preparing substantially earlier so the rice does not turn mushy.
Can you freeze mixed stuffed vegetables after cooking?
Yes, cooked mixed stuffed vegetables can be frozen in airtight portions, though zucchini and eggplant may soften after thawing. Cool them promptly, thaw in the refrigerator, then reheat until steaming hot; freezing grape-leaf rolls separately can help preserve their texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.