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Rice-stuffed grape leaves with herbs and olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
4 piece (medium) of Stuffed grape leaves (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 25.3 g of carbs, 4.1 g of protein, 8.6 g of fat and 3.4 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 4 piece (medium) · 120 g
198
KCAL / 120G
Carbs
25.3g
· 9% DV
Protein
4.1g
· 8% DV
Fat
8.6g
· 11% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 8% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 25.3 g | 9% |
| Fiber | 3.4 g | 12% |
| Protein | 4.1 g | 8% |
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 |
|---|---|---|
| 4 piece (medium) | 120 g | 198 kcal |
| 2 piece (small) | 60 g | 99 kcal |
| 1 serving (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 1 cup (whole) | 160 g | 264 kcal |
| 6 piece (large) | 180 g | 297 kcal |
| 1 serving (large) | 220 g | 363 kcal |
| 8 piece (extra large) | 240 g | 396 kcal |
Calculated from 165 calories per 100 g.
Stuffed grape leaves are usually made by wrapping rice, herbs, onion and seasonings in grape leaves, then cooking them with olive oil and water. Some versions include ground meat, while the herb-and-rice version is commonly served as a cold dish.
To make stuffed grape leaves, place a small amount of seasoned rice filling near the base of each softened leaf, fold in the sides and roll it up. Arrange the rolls snugly in a pot, add cooking liquid and simmer until the rice is tender.
Olive-oil stuffed grape leaves are usually served cold or at room temperature. Meat-filled versions are more often served hot as a main dish. A squeeze of lemon is a common accompaniment to either style.
Dolma broadly refers to vegetables or leaves filled with a stuffing, while sarma describes food wrapped in leaves. Stuffed grape leaves are often called both, though naming varies across regions and cuisines.
Keep stuffed grape leaves from unrolling by using a modest amount of filling, folding the sides inward and rolling each leaf firmly. Place the rolls seam-side down, close together, in the pot so they stay in place as they cook.
Stuffed grape leaves pair well with lemon wedges, plain yogurt and a crisp salad. They can be part of a mezze spread, or served alongside soup and other vegetables for a more substantial meal.
Yes, jarred stuffed grape leaves are usually ready to eat, so you can serve them without cooking. Drain them first, and add lemon or a little olive oil if you want to brighten their flavor.
Cooked stuffed grape leaves generally keep for a few days in a covered container in the refrigerator. Refrigerate them once they have cooled, and discard them if you notice mold, an off smell or an unusual change in texture.
Yes, stuffed grape leaves can be frozen. Let cooked rolls cool, pack them in an airtight container in portions, and thaw them in the refrigerator. Freezing may soften the leaves slightly, so they may be less firm after thawing.
Stuffed grape leaves are part of several regional food traditions, including Greek and Turkish cuisines; they are not exclusive to either country. Recipes and names vary, with differences in herbs, seasonings, filling and serving style.
Vitamins
Vitamin K
16.8µg · 14% DV
Folate
38.4µg · 10% DV
Vitamin E
1.32mg · 9% DV
Biotin
2.16µg · 7% DV
Minerals
Manganese
0.62mg · 27% DV
Sodium
504mg · 22% DV
Copper
0.13mg · 14% DV
Phosphorus
70mg · 10% DV
Potassium ⭐
218mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 4 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.
Stuffed grape leaves are made by wrapping grape leaves around a filling of rice, herbs and olive oil. Versions are found across the eastern Mediterranean and Middle East, with recipes varying from household to household. The leaves are tender and slightly tangy, while the rice and herbs make the filling fragrant and soft.
They are often served cool or at room temperature as a mezze, starter or light meal, sometimes with lemon or yogurt on the side. In Turkey and nearby regions, olive-oil versions are especially common; elsewhere they may be part of a shared platter. They provide mainly rice-based carbohydrates alongside some fibre and fat from the oil. Pair them with a crisp salad for a lighter meal.
Medium
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 3
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
1.26g
MONOUNSATURATED
4.98g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.