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Stuffed spinach leaves with meat Calories
Traditional dolma of spinach leaves stuffed with minced meat and rice
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Stuffed spinach leaves with meat (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 12.6 g of carbs, 8.6 g of protein, 5 g of fat and 2.5 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Stuffed spinach leaves with meat Nutrition Facts
Selected: 3 piece (medium) · 120 g
132
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
8.6g
· 17% DV
Fat
5g
· 6% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 27% · Fat 34%
Stuffed spinach leaves with meat nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 8.6 g | 17% |
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 3 Pieces of Stuffed spinach leaves with meat?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 132 kcal |
| 1 piece (small) | 40 g | 44 kcal |
| 2 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 5 piece (large) | 200 g | 220 kcal |
| 7 piece (jumbo) | 280 g | 308 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Stuffed spinach leaves with meat
How do you make stuffed spinach leaves with meat?
Stuffed spinach leaves with meat are made by wrapping a minced-meat-and-rice filling in softened spinach leaves, then simmering the rolls in a covered pot. Briefly blanching the leaves makes them pliable; avoid overfilling, since spinach leaves tear easily.
What is usually in the filling for stuffed spinach leaves with meat?
The filling for stuffed spinach leaves with meat usually contains minced meat, rice, onion, tomato paste, and seasonings. Parsley or mint may be added, and the rice can go into the rolls uncooked because it softens as they simmer.
How do you keep spinach leaves from tearing when making stuffed spinach leaves with meat?
For stuffed spinach leaves with meat, choose broad, intact leaves and briefly blanch them until flexible, then cool and drain them. Remove thick stems and use a modest amount of filling; overcooking the leaves before rolling makes them fragile.
What is the difference between stuffed spinach leaves with meat and stuffed grape leaves?
Stuffed spinach leaves with meat use tender spinach, while stuffed grape leaves are wrapped in firmer, often brined vine leaves. Spinach has a milder, greener taste and needs gentler handling, so its rolls are usually simmered without vigorous stirring.
Can you use frozen spinach for stuffed spinach leaves with meat?
No, frozen chopped spinach generally cannot replace whole leaves for stuffed spinach leaves with meat because it loses its shape when thawed. Use fresh, intact leaves for wrapping; frozen spinach can still go into the filling, but it will change the dish.
Which meat works best in stuffed spinach leaves with meat?
Ground beef or lamb both work well in stuffed spinach leaves with meat, and some cooks combine them. A moderately fatty mince keeps the filling moist; very lean meat can turn firm as the rice cooks.
How should you cook stuffed spinach leaves with meat so the rolls stay intact?
Arrange stuffed spinach leaves with meat snugly in a pot, seam-side down, and simmer them gently with a little water or tomato-based sauce. A plate placed over the rolls helps hold them in place; avoid stirring while the rice cooks.
What do you serve with stuffed spinach leaves with meat?
Stuffed spinach leaves with meat are commonly served with plain or garlic yogurt, which complements the savory filling. A squeeze of lemon and a simple salad make suitable accompaniments without overwhelming the spinach.
Can stuffed spinach leaves with meat be frozen?
Yes, cooked stuffed spinach leaves with meat can be frozen in a tightly sealed container once cooled. Thaw them in the refrigerator and reheat gently; the spinach leaves may be softer after freezing than when freshly cooked.
How long do leftovers of stuffed spinach leaves with meat keep?
Keep leftover stuffed spinach leaves with meat covered in the refrigerator and eat them soon, reheating only the portion you plan to serve. Repeated heating can make the delicate leaves break apart and the rice become mushy.
Stuffed spinach leaves with meat Vitamins & Minerals
Vitamins
Vitamin K
216µg · 180% DV
Vitamin A
252µg · 28% DV
B12
0.48µg · 20% DV
Folate
66µg · 17% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.38mg · 17% DV
Phosphorus
102mg · 15% DV
Iron
2.52mg · 14% DV
Sodium
252mg · 11% DV
Potassium ⭐
372mg · 11% DV
Stuffed spinach leaves with meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed spinach leaves with meat
To burn the 132 calories in 3 piece (medium) (120 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 spinach leaves with meat?
Stuffed spinach leaves with meat are a home-style Turkish dolma: softened spinach leaves are wrapped around a filling of minced meat and rice, then cooked until tender. The leaves become soft while the savoury filling makes each piece substantial. In Turkey, they are commonly served warm as part of a meal, often with plain yogurt or a squeeze of lemon; they also work well as a small shared dish alongside other home-cooked foods. With spinach, rice and meat in one portion, this is more filling than a simple vegetable side and provides 7.2 g of protein per 100 g. For a lighter version, use lean mince and keep added oil modest.
How Nutritious Is Stuffed spinach leaves with meat?
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 spinach leaves with meat 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 spinach leaves with meat Contain Allergens?
No known major allergens
Which Diets Is Stuffed spinach leaves with meat Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 spinach leaves with meat Fat Profile
SATURATED
1.56g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.