1 piece (medium) of Stuffed vegetables with olive oil (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 28.4 g of carbs, 4.1 g of protein, 11.5 g of fat and 5.2 g of fiber. Its 32.4 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

What is Stuffed vegetables with olive oil?

Stuffed vegetables with olive oil are a Turkish and wider eastern Mediterranean home-style dish: peppers, courgettes, aubergines or tomatoes are filled with a rice mixture, often seasoned with onion and herbs, then gently cooked with olive oil. Recipes vary by household and by the vegetable used.

They are commonly served cool or at room temperature as part of a meze spread or alongside a meal, sometimes with lemon. The filling turns tender while the vegetables hold their shape or soften during cooking. Rice and vegetables provide carbohydrates, fibre and plant-based nutrients; a 100 g portion has 2.9 g of fibre. Pair them with a fresh salad for a light meal, or use a modest amount of oil in the filling if you prefer a less rich result.

Stuffed vegetables with olive oil Nutrition Facts

Selected: 100 g

128

KCAL / 100G

Carbs

15.8g

· 6% DV

Protein

2.3g

· 5% DV

Fat

6.4g

· 8% DV

Fiber

2.9g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 7% · Fat 44%

Stuffed vegetables with olive oil Vitamins & Minerals

Vitamins

Vitamin C

18mg · 20% DV

Vitamin E

1.7mg · 11% DV

Vitamin K

11µg · 9% DV

0.14mg · 8% DV

Minerals

Sodium

240mg · 10% DV

Iron

1mg · 6% DV

Phosphorus

42mg · 6% DV

Potassium ⭐

210mg · 6% DV

How Nutritious Is Stuffed vegetables with olive oil?

Nutrient density

High

63/ 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

45/ 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 vegetables with olive oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Stuffed vegetables with olive oil

To burn the 128 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

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

Is Stuffed vegetables with olive oil 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 vegetables with olive oil 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 vegetables with olive oil Good For?

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

Stuffed vegetables with olive oil Fat Profile

SATURATED

0.95g

MONOUNSATURATED

3.9g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Stuffed vegetables with olive oil

🫑vs🍅

Stuffed vegetables with olive oil vs Tomato110 kcal more per 100 g

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Stuffed vegetables with olive oil vs Mixed Green Salad110 kcal more per 100 g

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Stuffed vegetables with olive oil vs Red Pepper97 kcal more per 100 g

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Stuffed vegetables with olive oil vs Boiled Beetroot84 kcal more per 100 g

→

Foods Similar to Stuffed vegetables with olive oil

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed vegetables with olive oil

What are stuffed vegetables with olive oil made of?

Stuffed vegetables with olive oil are vegetables filled with a seasoned rice mixture and gently cooked with olive oil. The filling often includes onion and herbs, and some recipes add currants or pine nuts; the exact ingredients vary by household and region.

How do you make stuffed vegetables with olive oil?

Stuffed vegetables with olive oil are made by filling hollowed vegetables with rice mixture and cooking them in a covered pot. Leave room at the top of each vegetable because the rice expands as it cooks, and arrange the pieces snugly so they stay upright.

Which vegetables are used for stuffed vegetables with olive oil?

Bell peppers, zucchini, eggplant, and tomatoes are common choices for stuffed vegetables with olive oil. Choose vegetables that can hold their shape when hollowed; if you cook several kinds together, account for their different cooking times.

Are stuffed vegetables with olive oil served hot or cold?

Stuffed vegetables with olive oil are usually served cold or at room temperature. Letting them cool in the cooking liquid helps the rice settle and the flavors develop, although they can also be served warm if preferred.

Is the rice cooked before making stuffed vegetables with olive oil?

The rice for stuffed vegetables with olive oil is usually not fully cooked beforehand; it goes into the filling raw or briefly sautéed and finishes cooking inside the vegetables. Follow the recipe if it calls for parcooking, and keep the rice firm so it does not turn mushy.

What is the difference between stuffed vegetables with olive oil and dolma?

Stuffed vegetables with olive oil are a type of dolma: vegetables such as peppers or zucchini are filled with a rice mixture. The word dolma refers broadly to filled foods, while sarma describes a filling wrapped in leaves or another thin outer layer.

Why is the rice in stuffed vegetables with olive oil still hard?

The rice in stuffed vegetables with olive oil is often still hard because it did not receive enough liquid or cooking time. Keep the pot covered and cook gently; vegetables of similar size also help everything finish at the same time.

How long do stuffed vegetables with olive oil last in the fridge?

Stuffed vegetables with olive oil keep for about three days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and take out only the portion you plan to serve so the rest stays chilled.

Can you freeze stuffed vegetables with olive oil?

Yes, you can freeze stuffed vegetables with olive oil, but the vegetables may become softer and lose their shape after thawing. Cool them first, pack them airtight, and thaw them in the refrigerator before reheating gently.

What goes well with stuffed vegetables with olive oil?

Stuffed vegetables with olive oil pair well with plain yogurt, cucumber yogurt dip, or a fresh salad. Since the filling already includes rice, a light side dish usually complements them better than another substantial starch.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026