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Stuffed grape leaves Calories
Classic olive-oil stuffed grape leaves with rice and herbs
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Stuffed grape leaves (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 31.7 g of carbs, 5.1 g of protein, 10.8 g of fat and 4.2 g of fiber. Its 162 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Stuffed grape leaves Nutrition Facts
Selected: 5 piece (medium) · 150 g
248
KCAL / 150G
Carbs
31.7g
· 12% DV
Protein
5.1g
· 10% DV
Fat
10.8g
· 14% DV
Fiber
4.2g
· 15% 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 · 5 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 31.7 g | 12% |
| Fiber | 4.2 g | 15% |
| Protein | 5.1 g | 10% |
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 5 Pieces of Stuffed grape leaves?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 150 g | 248 kcal |
| 3 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 1 cup (whole) | 160 g | 264 kcal |
| 1 serving (medium) | 180 g | 297 kcal |
| 8 piece (large) | 240 g | 396 kcal |
| 1 serving (large) | 250 g | 413 kcal |
| 10 piece (extra large) | 300 g | 495 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 grape leaves wrapped around a filling, commonly rice, onion, herbs, and olive oil. Some recipes add currants or pine nuts, while meat-filled versions use minced meat; ingredients and seasoning vary across regions and households.
How do you eat stuffed grape leaves?
Stuffed grape leaves are usually eaten by hand or with a fork, often with lemon. Olive-oil versions are commonly served as part of a mezze spread, while meat-filled ones may be served warm with yogurt or another simple side.
Are stuffed grape leaves served hot or cold?
Stuffed grape leaves can be served either hot or cold. Rice-and-herb versions made with olive oil are often served chilled or at room temperature, while meat-filled versions are more commonly served warm.
What is the difference between stuffed grape leaves and dolma?
Stuffed grape leaves are one kind of dolma: the word refers broadly to vegetables or leaves filled with a mixture. In some places, “dolma” is used for stuffed grape leaves specifically, while other regions use distinct names such as “dolmades.”
Why are stuffed grape leaves bitter?
Stuffed grape leaves can taste bitter if the leaves are naturally mature, have thick veins, or have not been rinsed well after brining. Rinse preserved leaves thoroughly, remove tough stems, and briefly soften fresh leaves before wrapping the filling.
How do you keep stuffed grape leaves from unrolling while cooking?
To keep stuffed grape leaves from unrolling, use a modest amount of filling, fold the sides inward, and roll each leaf snugly. Arrange them seam-side down in a close layer, then place a heatproof plate on top while they simmer.
Can you use fresh grape leaves for stuffed grape leaves?
Yes, fresh grape leaves work for stuffed grape leaves. Choose young, tender leaves without thick central veins, wash them well, and briefly blanch them until pliable before rolling. Older, tougher leaves are harder to wrap and may stay chewy after cooking.
Are stuffed grape leaves Turkish or Greek?
Stuffed grape leaves are part of both Turkish and Greek food traditions, as well as cuisines across the eastern Mediterranean and Middle East. Names, fillings, seasonings, and serving styles vary, so the dish is not exclusive to one country.
Can you freeze stuffed grape leaves?
Yes, stuffed grape leaves can be frozen after cooking. Let them cool, pack them in an airtight freezer-safe container, and thaw them in the refrigerator before reheating. Reheat until hot throughout, and do not refreeze portions that have already thawed.
How should you store leftover stuffed grape leaves?
Store leftover stuffed grape leaves in a covered container in the refrigerator once they have cooled; do not leave them sitting out for an extended time. Take out only the portion you plan to serve, and keep the rest chilled.
Stuffed grape leaves Vitamins & Minerals
Vitamins
Vitamin K
162µg · 135% DV
Vitamin E
2.1mg · 14% DV
Folate
42µg · 11% DV
B3
1.35mg · 8% DV
Minerals
Manganese
0.93mg · 40% DV
Sodium
780mg · 34% DV
Copper
0.17mg · 19% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
219mg · 6% DV
Stuffed grape leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed grape leaves
To burn the 248 calories in 5 piece (medium) (150 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 Stuffed grape leaves?
Stuffed grape leaves are made by rolling tender vine leaves around a filling of rice, herbs, onion and seasonings. Olive-oil versions are common in Turkish and wider eastern Mediterranean cooking, with the exact herbs and filling varying from one household or region to another.
They are often served cool or at room temperature as part of a meze spread, alongside other small dishes, or with a squeeze of lemon. In Turkey, they also appear at family gatherings and everyday meals; elsewhere, they are familiar across Mediterranean and Middle Eastern tables. The rice makes them mainly a carbohydrate-based dish, while the olive oil contributes much of the fat. For a lighter meal, pair a few with a crisp salad or other fresh vegetables.
How Nutritious Is Stuffed grape leaves?
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 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
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
1.65g
MONOUNSATURATED
6.3g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.