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Olive-oil cooked vegetable dish with fiber and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Spinach rolls in olive oil (45 g) has 53 calories. That works out to 118 calories per 100 g. It contains 3.4 g of carbs, 1.3 g of protein, 3.9 g of fat and 1.2 g of fiber. Its 83.3 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 45 g
53
KCAL / 45G
Carbs
3.4g
· 1% DV
Protein
1.3g
· 3% DV
Fat
3.9g
· 5% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 10% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 53 kcal |
| 1 piece (small) | 30 g | 35 kcal |
| 1 piece (large) | 65 g | 77 kcal |
| 100 g | 100 g | 118 kcal |
| 3 piece (medium) | 135 g | 159 kcal |
| 1 serving (medium) | 150 g | 177 kcal |
| 1 cup (chopped) | 160 g | 189 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 5 piece (medium) | 225 g | 266 kcal |
Calculated from 118 calories per 100 g.
Spinach rolls in olive oil are made by wrapping a seasoned filling, commonly rice with onion and herbs, in spinach leaves and cooking the rolls gently. Recipes vary, but the olive-oil version is typically meat-free.
To make spinach rolls in olive oil, soften the leaves briefly, place a small amount of filling inside each one, and roll them snugly. Arrange them seam-side down in a pot and cook gently until the filling is tender.
Spinach rolls in olive oil are usually served cool or at room temperature, like many olive-oil dishes. Let them rest after cooking so the filling settles and the rolls are less likely to break when moved.
Spinach rolls in olive oil often fall apart when the leaves are torn, the rolls are overfilled, or they are moved while still hot. Soften the leaves gently, roll them snugly, and let them rest before serving.
Spinach rolls in olive oil use spinach leaves as the wrapper, while stuffed grape leaves use vine leaves. Both can hold rice-based fillings and be cooked with olive oil, but the wrappers differ in texture and flavor.
Serve spinach rolls in olive oil with lemon, a crisp salad, or plain yogurt. For a Turkish-style spread, they also work alongside other small olive-oil dishes; add bread if you want a more filling meal.
Yes, spinach rolls in olive oil can be made ahead and served chilled or at room temperature. Once cooked, let them cool, cover them, and refrigerate; their flavor often comes together as they rest.
Yes, you can freeze spinach rolls in olive oil, though thawed spinach leaves may become soft and tear more easily. Freeze them in a sealed container and thaw gently in the refrigerator to preserve their shape as much as possible.
Spinach rolls in olive oil are generally meat-free: the filling commonly combines rice, onion, herbs, and seasonings. Recipes differ, so the name alone cannot guarantee what is in a particular homemade batch or restaurant version.
Choose broad, intact spinach leaves and soften them only briefly so they become flexible without turning mushy. Wash them carefully, remove any especially tough stems, and overlap small tears rather than trying to roll a damaged leaf alone.
Vitamins
Vitamin K
83.25µg · 69% DV
Vitamin A
105.75µg · 12% DV
Folate
41.4µg · 10% DV
Vitamin E
0.95mg · 6% DV
Minerals
Manganese
0.23mg · 10% DV
Iron
1.03mg · 6% DV
Copper
0.05mg · 6% DV
Magnesium
23mg · 5% DV
Sodium
108mg · 5% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 53 calories in 1 piece (medium) (45 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.
Spinach rolls in olive oil are made by wrapping spinach leaves around a savoury filling, often rice with onion and herbs, then cooking them gently with olive oil. They belong to Turkey’s broad tradition of zeytinyağlı home cooking, with recipes varying from household to household.
The leaves turn tender while the filling stays pleasantly substantial, and the olive oil gives the rolls a rounded, savoury flavour. They are commonly served cool or at room temperature as a meze or as part of a meal, often with lemon. This is a vegetable dish with some fibre; a 100 g portion contains 2.6 g. Pair it with a crisp salad or other meze for a lighter spread.
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.
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
0.56g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.