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Small, slender cylinders of dark olive-green grape leaves, tightly wrapped around a pale rice filling, with faint veins and glossy, slightly wrinkled surfaces, arranged closely on a plate.
●Low GI

Stuffed grape leaves Calories

Rice-stuffed grape leaves with herbs and olive oil

In season: Spring · Summer

CALORIES · 100 G

165kcal

GI

48low

POTASSIUM · 100 G

182mg

FIBER · 100 G

2.8g

Quick answer

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.

Stuffed grape leaves Nutrition Facts

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%

Stuffed grape leaves nutrition facts table · 4 piece (medium) (120 g)

NutrientAmount% DV
Calories198 kcal
Total fat8.6 g11%
Saturated fat1.26 g6%
Trans fat0 g
Sodium504 mg22%
Total carbohydrate25.3 g9%
Fiber3.4 g12%
Protein4.1 g8%

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 4 Pieces of Stuffed grape leaves?

ServingAmountCalories
4 piece (medium)120 g198 kcal
2 piece (small)60 g99 kcal
1 serving (small)90 g149 kcal
100 g100 g165 kcal
1 serving (medium)150 g248 kcal
1 cup (whole)160 g264 kcal
6 piece (large)180 g297 kcal
1 serving (large)220 g363 kcal
8 piece (extra large)240 g396 kcal

Calculated from 165 calories per 100 g.

Frequently Asked Questions About Stuffed grape leaves

What are stuffed grape leaves made of?

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.

How do you make stuffed grape leaves?

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.

Are stuffed grape leaves served hot or cold?

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.

What is the difference between dolma and sarma?

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.

How do you keep stuffed grape leaves from unrolling?

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.

What do you serve with stuffed grape leaves?

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.

Can you eat stuffed grape leaves straight from the jar?

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.

How long do stuffed grape leaves last in the refrigerator?

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.

Can you freeze stuffed grape leaves?

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.

Are stuffed grape leaves Greek or Turkish?

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.

Stuffed grape leaves Vitamins & Minerals

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

Stuffed grape leaves Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

12
Medium

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

How to Burn Off Stuffed grape leaves

To burn the 198 calories in 4 piece (medium) (120 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

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 grape leaves?

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.

How Nutritious Is Stuffed grape leaves?

Nutrient density

Medium

49/ 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

43/ 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.

Is Stuffed grape leaves Processed?

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.

Does Stuffed grape leaves 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 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 grape leaves Fat Profile

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.