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Stuffed Grape Leaves Calories
Traditional Mediterranean appetizer, grape leaves stuffed with rice and herbs.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Stuffed Grape Leaves has 140 calories. It contains 22.5 g of carbs, 3.1 g of protein, 4.2 g of fat and 3.7 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Stuffed Grape Leaves Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
22.5g
· 8% DV
Protein
3.1g
· 6% DV
Fat
4.2g
· 5% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 9% · Fat 27%
Stuffed Grape Leaves nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 3.1 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 1 Serving of Stuffed Grape Leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 168 kcal |
| 1 piece (small) | 20 g | 28 kcal |
| 1 piece (large) | 30 g | 42 kcal |
| 3 piece (medium) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 5 piece (medium) | 100 g | 140 kcal |
| 1 serving (large) | 180 g | 252 kcal |
| 10 piece (large) | 200 g | 280 kcal |
| 1 pack (jumbo) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Stuffed Grape Leaves
What are Stuffed Grape Leaves made of?
Stuffed Grape Leaves are vine leaves rolled around a filling, commonly rice, onion, oil, and herbs such as parsley or dill. Recipes vary: some use additional spices or other ingredients, so the filling is not identical in every regional or family version.
Are Stuffed Grape Leaves served hot or cold?
Stuffed Grape Leaves can be served either warm or cold. Rice-and-herb versions are often served at room temperature or chilled as an appetizer; let them rest after cooking so the rolls hold together and the flavors settle.
How do you eat Stuffed Grape Leaves?
Stuffed Grape Leaves are usually eaten whole, by hand or with a fork, after removing any tough stem. A squeeze of lemon is a common accompaniment, and yogurt can be served alongside, depending on the recipe and regional tradition.
What kind of grape leaves are best for Stuffed Grape Leaves?
Young, tender grape leaves make the easiest Stuffed Grape Leaves because they roll without tearing and become tender during cooking. If using brined leaves, rinse them first to remove excess salt; thick leaves may need brief blanching.
Why are my Stuffed Grape Leaves tough?
Stuffed Grape Leaves can stay tough if the leaves are mature, thick, or undercooked. Choose tender leaves, soften brined leaves briefly if needed, and cook the rolls gently until the leaves are tender rather than relying on a short, high-heat cook.
How do you stop Stuffed Grape Leaves from unrolling while cooking?
To keep Stuffed Grape Leaves from unrolling, use a modest amount of filling, fold the sides over it, and roll snugly. Place each roll seam-side down in a close-fitting layer so the rolls support one another during cooking.
What is the difference between Turkish Stuffed Grape Leaves and Greek dolmades?
Turkish Stuffed Grape Leaves are often called sarma, while Greek dolmades are a related dish; both commonly wrap rice and herbs in grape leaves. Their seasoning, filling, and serving style vary by region and household, so the names do not indicate one universal recipe.
How long do Stuffed Grape Leaves last in the refrigerator?
Cooked Stuffed Grape Leaves keep for about three days in the refrigerator when cooled promptly and stored in a covered container. Avoid leaving them at room temperature for extended periods, and reheat only the portion you plan to eat.
Can you freeze Stuffed Grape Leaves?
Yes, Stuffed Grape Leaves can be frozen after they have cooled. Pack them in an airtight container in portions, thaw them in the refrigerator, and warm gently; the leaves may be softer after thawing than when freshly cooked.
What should you serve with Stuffed Grape Leaves?
Stuffed Grape Leaves pair well with lemon, yogurt, or a fresh salad. For a light appetizer spread, serve them with other small dishes; as part of a meal, soup or a simple salad makes a suitable accompaniment without overpowering their herb-and-lemon flavors.
Stuffed Grape Leaves Vitamins & Minerals
Vitamins
Vitamin K
12µg · 10% DV
Folate
32µg · 8% DV
Vitamin C
7mg · 8% DV
B3
1.2mg · 8% DV
Minerals
Sodium
370mg · 16% DV
Copper
0.13mg · 14% DV
Manganese
0.32mg · 14% DV
Magnesium
32mg · 8% DV
Potassium ⭐
180mg · 5% 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 140 calories in 100 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 wrapping vine leaves around a filling of rice and herbs. This style of sarma is associated with Turkish and wider Mediterranean cooking; recipes vary by region and household, and this version is typically meat-free.
The leaves bring a gentle tang, while the rice filling is soft and savoury. In Turkey, olive-oil versions are often served cool or at room temperature as part of a meze spread, alongside other small dishes or a main meal. They also work well as a light lunch with yogurt or salad. The filling is mainly rice, while the leaves and herbs add some fibre; use a modest amount of oil if you want a lighter serving.
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?
Contains these allergens:
Which Diets Is Stuffed Grape Leaves 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
Stuffed Grape Leaves Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.