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Traditional vegetable dolma with olive oil, rice, and currants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Olive Oil Raisin Dried Eggplant Dolma (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 36.7 g of carbs, 4.5 g of protein, 11.7 g of fat and 6.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (medium) · 180 g
263
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
4.5g
· 9% DV
Fat
11.7g
· 15% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 7% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.66 g | 8% |
| Trans fat | 0 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 6.8 g | 24% |
| Protein | 4.5 g | 9% |
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 piece (medium) | 90 g | 131 kcal |
| 1 piece (small) | 65 g | 95 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (large) | 125 g | 183 kcal |
| 2 piece (medium) | 180 g | 263 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (chopped) | 220 g | 321 kcal |
| 3 piece (large) | 270 g | 394 kcal |
| 1 serving (large) | 270 g | 394 kcal |
Calculated from 146 calories per 100 g.
Olive oil raisin dried eggplant dolma is made by filling rehydrated dried eggplant shells with a rice mixture, currants, seasonings and olive oil. Recipes vary, but the sweet-tart fruit and savory filling are a defining combination.
Boil the dried eggplants until pliable, then drain and cool them before stuffing. They should bend without splitting but still hold their shape; overcooking them at this stage can make the finished dolma mushy.
Leave room for the rice to expand, arrange the stuffed eggplants snugly in the pot, and weigh them down with a heat-safe plate. Gentle simmering also helps keep the filling inside instead of forcing the shells apart.
Small dried currants, often called kuş üzümü in Turkish, are traditional in this style of dolma. Larger raisins can be used instead, but chop them if needed and add less if their sweetness would overpower the savory filling.
Olive oil raisin dried eggplant dolma is commonly served at room temperature or chilled as a zeytinyağlı dish. Letting it rest after cooking gives the rice time to settle and the olive-oil flavors time to develop.
Olive oil raisin dried eggplant dolma has a meatless rice filling with currants and olive oil, while meat-filled versions use minced meat for a heartier, savory filling. The two styles are cooked and served somewhat differently.
Serve olive oil raisin dried eggplant dolma with plain yogurt, a cucumber-yogurt dip, or a fresh salad. These simple sides complement its sweet-sour filling without masking the flavor of the dried eggplant.
You can make a similar stuffed dish with fresh eggplant, but it will not have the concentrated, slightly chewy flavor of olive oil raisin dried eggplant dolma. The dried shells need rehydrating first, while fresh eggplant is prepared differently.
Olive oil raisin dried eggplant dolma keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and avoid leaving it at room temperature for an extended period.
Yes, you can freeze cooked olive oil raisin dried eggplant dolma in portions in an airtight container. The eggplant may soften after thawing, so defrost it in the refrigerator and reheat gently or serve it chilled.
Vitamins
B6
0.29mg · 17% DV
B1
0.18mg · 15% DV
Vitamin E
2.07mg · 14% DV
Vitamin K
14.76µg · 12% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Sodium
513mg · 22% DV
Phosphorus
117mg · 17% DV
Potassium ⭐
477mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 263 calories in 2 piece (medium) (180 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.
Olive oil raisin dried eggplant dolma is made by filling hollowed, dried eggplant shells with a rice mixture that includes currants and olive oil, then cooking them until tender. It is a Turkish home-style dish, especially associated with southeastern cooking, though recipes and seasoning vary from one household to another.
The eggplant becomes soft and pleasantly concentrated in flavour, while the rice is tender and the currants add little sweet notes. It is commonly served cool or at room temperature, as part of a meze spread or alongside other olive-oil dishes. Rice provides much of its carbohydrate, while the eggplant and filling contribute fibre. A squeeze of lemon and a fresh salad make good accompaniments; for a lighter plate, serve a smaller portion with plenty of vegetables.
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
✓ 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
SATURATED
1.66g
MONOUNSATURATED
8.01g
POLYUNSATURATED
1.42g
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.