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Grape leaf dolma Calories
Stuffed grape leaves with rice, herbs, and sometimes meat
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Grape leaf dolma (90 g) has 126 calories. That works out to 140 calories per 100 g. It contains 19.4 g of carbs, 2.9 g of protein, 4.1 g of fat and 2.5 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Grape leaf dolma Nutrition Facts
Selected: 3 piece (medium) · 90 g
126
KCAL / 90G
Carbs
19.4g
· 7% DV
Protein
2.9g
· 6% DV
Fat
4.1g
· 5% 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 62% · Protein 9% · Fat 29%
Grape leaf dolma nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 2.9 g | 6% |
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 Grape leaf dolma?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 126 kcal |
| 1 piece (small) | 30 g | 42 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 120 g | 168 kcal |
| 5 piece (large) | 150 g | 210 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 10 piece (jumbo) | 300 g | 420 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Grape leaf dolma
What is Grape leaf dolma?
Grape leaf dolma is a dish of grape leaves wrapped around a seasoned filling, commonly rice, herbs and sometimes meat. It is part of a broader family of stuffed and wrapped dishes found across the eastern Mediterranean and neighboring regions.
Where did Grape leaf dolma originate?
Grape leaf dolma has no single agreed-upon country of origin. Versions are traditional across Turkish, Greek, Levantine, Balkan and other regional cuisines, with names and fillings changing from place to place.
What is Grape leaf dolma made of?
Grape leaf dolma is usually made with grape leaves wrapped around rice mixed with herbs and aromatics such as onion, dill or mint. Some versions include minced meat, while others add ingredients such as currants or pine nuts.
How do you make Grape leaf dolma at home?
To make Grape leaf dolma, place a small amount of seasoned filling near the base of each softened leaf, fold in the sides and roll. Arrange the rolls snugly in a pot, cover with water and cook gently until the filling and leaves are tender.
Can you use jarred grape leaves for Grape leaf dolma?
Yes, jarred grape leaves work well for Grape leaf dolma. Rinse them first to remove excess brine, then separate them carefully; if they are very salty, soak them briefly and taste a piece before wrapping the filling.
How do you keep Grape leaf dolma from unrolling?
Roll Grape leaf dolma firmly without overfilling, tuck the sides in, and place each roll seam-side down in the pot. Pack the rolls close together and cook at a gentle simmer so bubbling water does not loosen them.
What is the difference between Grape leaf dolma and dolmades?
Grape leaf dolma and Greek dolmades are closely related stuffed grape-leaf dishes, not completely separate kinds of food. Recipes vary by household and region: herbs, seasonings, meat, and whether the rolls are served warm or cold can differ.
What do you serve with Grape leaf dolma?
Grape leaf dolma is often served with lemon, which adds brightness to the savory filling. Yogurt is another common accompaniment, especially for meat-filled versions; it can also be part of a spread with salads and other small dishes.
Is Grape leaf dolma served hot or cold?
Grape leaf dolma can be served hot, at room temperature or cold. Meat-filled versions are commonly served warm, while olive-oil and herb-filled versions are often cooled before serving.
How long does Grape leaf dolma last in the fridge?
Cooked Grape leaf dolma keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly after serving, and reheat only the portion you plan to eat.
Grape leaf dolma Vitamins & Minerals
Vitamins
Folate
34.2µg · 9% DV
Vitamin C
7.2mg · 8% DV
Vitamin K
9µg · 8% DV
Vitamin E
0.99mg · 7% DV
Minerals
Sodium
387mg · 17% DV
Copper
0.12mg · 13% DV
Manganese
0.2mg · 9% DV
Iron
1.44mg · 8% DV
Potassium ⭐
108mg · 3% DV
Grape leaf dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grape leaf dolma
To burn the 126 calories in 3 piece (medium) (90 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 Grape leaf dolma?
Grape leaf dolma is made by wrapping grape leaves around a filling of rice, onion and herbs; some versions include minced meat. It belongs to the food traditions of Anatolia and the eastern Mediterranean, with recipes varying from household to household. Olive-oil versions are usually served cool or at room temperature, often with lemon as part of a meze spread. Meat-filled dolma is more often served warm as a main dish. The rice makes it a carbohydrate-forward dish, while the herbs and leaves add flavour and some fibre. Pair it with a crisp salad or yoghurt for a fuller meal; rinsing brined leaves before cooking can help soften their salty taste.
How Nutritious Is Grape leaf dolma?
Nutrient density
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.
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 Grape leaf dolma 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 Grape leaf dolma Contain Allergens?
No known major allergens
Which Diets Is Grape leaf dolma Good For?
Vegan
— Not 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
Grape leaf dolma Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.