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Vine Leaves Calories
Low calorie, fiber source, rich in antioxidants
CALORIES
GI
POTASSIUM
FIBER
Vine Leaves Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
17.3g
· 62%
Protein
5.6g
· 20%
Fat
2.2g
· 18%
Fiber
7.3g
Vine Leaves Vitamins & Minerals
Vitamins
Vitamin A
210µg · 23% DV
Folate
80µg · 20% DV
Vitamin K
15µg · 13% DV
Vitamin C
11mg · 12% DV
Minerals
Magnesium
80mg · 19% DV
Calcium
150mg · 15% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Vine Leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vine Leaves Processed?
NOVA 1
Unprocessed
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 Vine Leaves Contain Allergens?
No known major allergens
Which Diets Is Vine Leaves Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vine Leaves Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Vine Leaves
Vine Leaves — Frequently Asked Questions
Can vine leaves be eaten raw, or do they need to be cooked?
Very young, fresh vine leaves can be eaten raw if washed well, but they are more commonly blanched or preserved before use. Cooking softens them and makes rolling much easier.
How do I prepare vine leaves for stuffing without tearing them?
Brief blanching softens the veins and makes the leaves more flexible. Trimming the stem and rolling with the smooth side inward also helps prevent tearing.
How can I reduce the saltiness of preserved vine leaves?
Rinse them well and soak them in plenty of water, changing the water once or twice if needed. A short blanch can further reduce excess salt.
Can vine leaves be frozen?
Yes, fresh leaves can be blanched first and frozen in portions, and preserved leaves can also be frozen after draining. Once thawed, they may be softer, which is usually fine for stuffing.
What foods pair well with vine leaves?
They go especially well with rice, bulgur, olive oil, lemon, yogurt, dill, and mint. Bright, herby fillings balance their slightly tangy taste.
How do vine leaves compare with lettuce as a wrap?
Lettuce is usually used raw for crunch, while vine leaves are better suited to cooked or stuffed dishes. Vine leaves have a stronger flavor and become more pliable after blanching.
Are vine leaves better before or after a workout?
On their own, they are a light vegetable choice; in practice, the filling matters more than the leaf. Before training, a simpler low-fat filling may feel easier, while after training they pair well with a protein-rich side or filling.
Are vine leaves okay to eat at night?
For most people, yes; the bigger factor is how they are prepared. Very salty preserved leaves or heavy fillings may cause thirst or digestive discomfort late in the evening.
Who should be careful with vine leaves?
People limiting sodium should be cautious with preserved vine leaves, since they can be quite salty. Those with sensitive digestion may also notice discomfort from the fiber or acidity, depending on preparation.
Does a sour taste mean vine leaves have gone bad?
No, a mild tang is normal, especially in preserved leaves or very young leaves. Avoid them if they smell off, feel slimy, or show unusual discoloration.
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Nutrition data compiled from USDA FoodData Central and scientific sources.