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Vegetable dolma Calories
Vegetables stuffed with rice or bulgur, herbs, and spices; classic Mediterranean/Middle Eastern dish.
CALORIES
GI
POTASSIUM
FIBER
Vegetable dolma Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
15.8g
· 62%
Protein
2.1g
· 8%
Fat
3.4g
· 30%
Fiber
3.2g
Vegetable dolma Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin C
13mg · 14% DV
Vitamin A
110µg · 12% DV
Vitamin E
1.3mg · 9% DV
Minerals
Sodium
240mg · 10% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
41mg · 6% DV
Vegetable dolma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetable dolma 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 Vegetable dolma Contain Allergens?
No known major allergens
Which Diets Is Vegetable dolma Good For?
Vegan
✓ 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
Vegetable dolma Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
Foods Similar to Vegetable dolma
Vegetable dolma — Frequently Asked Questions
Can vegetable dolma be eaten the next day?
Yes, it usually keeps well in the fridge in a sealed container and often tastes even better the next day. Proper refrigeration matters especially for rice-filled versions.
Can vegetable dolma be frozen?
Yes, most vegetable dolma freezes reasonably well. After thawing, vegetables like peppers or zucchini may become softer in texture.
Why does the filling sometimes stay undercooked?
This usually happens when the rice does not absorb enough liquid or the cooking time is too short. Packing the filling too tightly can also prevent even cooking.
Why does vegetable dolma fall apart during cooking?
Over-hollowing the vegetables, using a loose filling, or stirring too much during cooking can make dolma break apart. Arranging them snugly in the pot and cooking gently helps.
Does vegetable dolma go well with yogurt?
Yes, yogurt is a common pairing, especially with warm dolma. It can make the meal feel more satisfying and balance the flavors.
Is vegetable dolma better as a main meal or a side dish?
It can work as either, depending on the portion and recipe. Adding salad, yogurt, or another protein source makes it a more balanced main meal.
Is vegetable dolma a good pre-workout meal?
It can be, but timing matters. Because it contains fibre and can feel filling, eating it too close to exercise may feel heavy for some people.
Can you eat vegetable dolma at night?
Yes, it can fit into an evening meal if the portion suits your appetite. Very large or oily servings may be less comfortable for people with sensitive digestion.
If vegetable dolma is healthy, can you eat as much as you want?
No, a healthy food still counts toward your overall meal balance. The rice, oil, and serving size still affect how filling and energy-dense the meal becomes.
Who should be more careful with vegetable dolma?
People limiting sodium should be cautious with versions made with lots of salt, stock cubes, or tomato paste. Those with sensitive digestion may also react to onion, spices, or acidic recipes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.