100 g of Stuffed Grape Leaves (Rice) has 140 calories. It contains 22 g of carbs, 2.5 g of protein, 4.5 g of fat and 2.8 g of fiber. Its 330 mg of Sodium covers 14% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Stuffed Grape Leaves (Rice)?

Stuffed grape leaves (rice) are tender vine leaves wrapped around a seasoned rice filling and cooked in a pot. Versions with olive oil, onion and herbs are common around the eastern Mediterranean, including Turkey and Greece; recipes and seasonings vary from place to place.

The leaves are soft and pleasantly tangy, while the rice makes each roll tender and filling. They’re often served cool or at room temperature as a mezze, with lemon, or alongside other small dishes; they also make an easy light lunch. They’re mainly a source of carbohydrates, with a little fibre and protein. Pair them with a crisp salad, or use a lighter hand with the oil in the filling.

Stuffed Grape Leaves (Rice) Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

22g

· 8% DV

Protein

2.5g

· 5% DV

Fat

4.5g

· 6% 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 64% · Protein 7% · Fat 29%

Stuffed Grape Leaves (Rice) Vitamins & Minerals

Vitamins

Folate

32µg · 8% DV

Vitamin K

9µg · 8% DV

0.08mg · 7% DV

Vitamin C

5mg · 6% DV

Minerals

Sodium

330mg · 14% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Stuffed Grape Leaves (Rice)?

Nutrient density

Medium

45/ 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

44/ 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.

Stuffed Grape Leaves (Rice) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Stuffed Grape Leaves (Rice)

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Stuffed Grape Leaves (Rice) 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 Stuffed Grape Leaves (Rice) 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 Stuffed Grape Leaves (Rice) 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

Stuffed Grape Leaves (Rice) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

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Foods Similar to Stuffed Grape Leaves (Rice)

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Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

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44 kcal

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Green pepper

20 kcal

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Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed Grape Leaves (Rice)

What are rice-stuffed grape leaves made of?

Rice-stuffed grape leaves are made from grape leaves wrapped around a filling of rice, usually mixed with onion, herbs, spices and olive oil. Some regional recipes add currants, pine nuts or lemon, so the filling can taste savoury, tangy or slightly sweet.

How do you make stuffed grape leaves with rice?

To make stuffed grape leaves with rice, place a small amount of seasoned rice filling on each softened leaf, fold in the sides and roll it snugly. Arrange the rolls in a pot, add water and olive oil, and simmer until the rice is tender.

Are rice-stuffed grape leaves served hot or cold?

Rice-stuffed grape leaves are usually served cold or at room temperature when made in the olive-oil style. Letting them cool after cooking helps the filling settle and the flavours develop; a squeeze of lemon is a common finishing touch.

What is the difference between dolma and stuffed grape leaves?

Dolma is a broad term for vegetables or leaves filled with a mixture, while stuffed grape leaves are one particular kind, often called sarma. The names overlap in different cuisines, and rice-filled grape leaves are also known as dolmades in Greek cooking.

Do you need to rinse jarred grape leaves before making stuffed grape leaves?

Yes, rinse jarred grape leaves before using them for stuffed grape leaves because the brine can make the dish too salty. If they still taste very salty, soak them in fresh water, then briefly soften them in hot water if needed.

What should you serve with rice-stuffed grape leaves?

Serve rice-stuffed grape leaves with lemon wedges, plain yogurt or a crisp salad. They work well as a mezze plate or a light meal; Mediterranean meals often pair them with other small dishes rather than a heavy side.

Why are my stuffed grape leaves tough?

Stuffed grape leaves can turn out tough if the leaves are mature, thick or not softened before rolling. Choose tender leaves, rinse brined leaves well, and cook the rolls gently with enough liquid until both the leaves and rice are tender.

Can you freeze rice-stuffed grape leaves?

Yes, rice-stuffed grape leaves can be frozen after they have cooled. Pack them in an airtight container in portions, thaw them in the refrigerator, and warm them gently with a little water to keep the leaves from drying out.

How long do stuffed grape leaves last in the fridge?

Cooked stuffed grape leaves keep for about three days in the refrigerator when stored in a covered container. Chill them promptly after serving, and take out only the portion you plan to eat rather than leaving the whole batch at room temperature.

Are rice-stuffed grape leaves healthy?

Rice-stuffed grape leaves can be part of a balanced meal, especially alongside vegetables or a protein-rich side. Olive-oil versions are often served as a small dish, while salty brined leaves and large portions may make them less suitable for some people.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026