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Stuffed mallow leaf Calories
Fiber-rich mallow leaves stuffed with a rice-based filling, traditional olive-oil dolma
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stuffed mallow leaf (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 31.3 g of carbs, 4.7 g of protein, 9.7 g of fat and 6.8 g of fiber. Its 154.8 µg of Vitamin K covers 129% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Stuffed mallow leaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
31.3g
· 11% DV
Protein
4.7g
· 9% DV
Fat
9.7g
· 12% 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 8% · Fat 38%
Stuffed mallow leaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 31.3 g | 11% |
| Fiber | 6.8 g | 24% |
| Protein | 4.7 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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How Many Calories in 1 Serving of Stuffed mallow leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 35 g | 45 kcal |
| 2 piece (medium) | 70 g | 90 kcal |
| 100 g | 100 g | 128 kcal |
| ½ cup (medium) | 110 g | 141 kcal |
| 4 piece (large) | 140 g | 179 kcal |
| 6 piece (extra large) | 210 g | 269 kcal |
| 1 cup (medium) | 220 g | 282 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Stuffed mallow leaf
What is mürver dolması?
Mürver dolması literally suggests a stuffed elder-leaf dish, but this page’s description says the leaves are mallow. Elder and mallow are different plants, so the food name and the supplied description do not match.
Is mürver dolması safe to eat?
Not if it contains elder leaves. Elder leaves are not considered edible, and cooking does not make them a suitable dolma wrapper. The description here may mean stuffed mallow leaves, so confirm the plant before eating it.
Can you eat the leaves in mürver dolması?
No, elder leaves should not be eaten. Some other parts of elder are used as food after appropriate preparation, but that does not make the leaves safe. Mallow leaves are a different ingredient and should not be confused with them.
What is mürver dolması supposed to be filled with?
The description provided for this dish mentions a rice-based filling, but it identifies the wrapper as mallow rather than elder. That detail does not verify a safe or traditional recipe for a dish made with elder leaves.
Is mürver dolması the same as stuffed mallow leaves?
No. Mürver means elder, while mallow is a different plant; stuffed mallow leaves are a distinct dish. The English label on this page describes mallow, but the Turkish food name points to elder, so the labels conflict.
Can elderflowers or elderberries be used in mürver dolması instead of the leaves?
Elderflowers and elderberries are not interchangeable with elder leaves or with a leaf used to wrap dolma. Elderberries are used in some foods after cooking, but that does not establish a safe mürver dolması recipe.
Can you eat mürver dolması raw?
No. Do not eat mürver dolması raw if it contains elder leaves, and do not assume cooking makes those leaves safe. If the intended dish is stuffed mallow, first make sure the plant has been correctly identified.
How do you make mürver dolması?
There is no safe preparation advice to give for a dolma wrapped in elder leaves. The supplied description instead points to mallow leaves with a rice filling, so verify that the ingredient is mallow before following a stuffed-leaf recipe.
How should leftover mürver dolması be stored?
If the leaves might be elder, do not save the dish to eat later. If you have confirmed it is stuffed mallow, cool the cooked rice-filled dish promptly and refrigerate it in a covered container.
Can you freeze mürver dolması?
Freezing does not make elder leaves safe to eat. If the dish is confirmed to be stuffed mallow, it can be frozen as a cooked rice dish, although the leaves may soften and the filling may change texture after thawing.
Stuffed mallow leaf Vitamins & Minerals
Vitamins
Vitamin K
154.8µg · 129% DV
Vitamin A
212.4µg · 24% DV
Vitamin C
15.12mg · 17% DV
Vitamin E
2.16mg · 14% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Sodium
504mg · 22% DV
Iron
3.42mg · 19% DV
Potassium ⭐
446mg · 13% DV
Stuffed mallow leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed mallow leaf
To burn the 230 calories in 1 serving (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.
What is Stuffed mallow leaf?
Mürver dolması is not a widely established Turkish dish name: mürver means elder, a plant better known for its flowers and berries, and it is not the same as stuffed mallow leaf. The English label and the rice-filling description on file appear to refer instead to Turkish mallow-leaf dolma. Check which leaves are actually used rather than assuming elder leaves are the wrapper; elder leaves are not a standard dolma ingredient. If the intended dish is mallow dolma, it is typically filled with rice and olive oil, then served warm or at room temperature, often with yoghurt or lemon. The listed nutrition gives that version 3.8 g of fibre per 100 g, making it a fibre-contributing, rice-based side.
How Nutritious Is Stuffed mallow leaf?
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.
Is Stuffed mallow leaf 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 mallow leaf Contain Allergens?
No known major allergens
Which Diets Is Stuffed mallow leaf 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 mallow leaf Fat Profile
SATURATED
1.48g
MONOUNSATURATED
5.22g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.