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Stuffed grape leaves with bulgur Calories
Fiber-rich, olive-oil based, plant-based
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Stuffed grape leaves with bulgur (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 24.1 g of carbs, 3.8 g of protein, 9.7 g of fat and 5.2 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Stuffed grape leaves with bulgur Nutrition Facts
Selected: 4 piece (medium) · 120 g
198
KCAL / 120G
Carbs
24.1g
· 9% DV
Protein
3.8g
· 8% DV
Fat
9.7g
· 12% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 8% · Fat 44%
Stuffed grape leaves with bulgur nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 5.2 g | 19% |
| Protein | 3.8 g | 8% |
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 4 Pieces of Stuffed grape leaves with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 198 kcal |
| 2 piece (small) | 60 g | 99 kcal |
| ½ cup (medium) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 6 piece (large) | 180 g | 297 kcal |
| 1 cup (medium) | 180 g | 297 kcal |
| 1 serving (large) | 220 g | 363 kcal |
| 8 piece (extra large) | 240 g | 396 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Stuffed grape leaves with bulgur
How do you make stuffed grape leaves with bulgur?
Stuffed grape leaves with bulgur are made by wrapping seasoned bulgur filling in grape leaves and cooking the rolls gently. Mix bulgur with ingredients such as onion, herbs, spices, and olive oil, wrap it snugly in prepared leaves, then simmer until the leaves and filling are tender.
What are stuffed grape leaves with bulgur?
Stuffed grape leaves with bulgur are grape leaves wrapped around a bulgur-based filling, often seasoned with herbs, onion, and olive oil. They are a variation on the better-known rice-filled dolma and can be served warm or chilled, depending on the recipe.
Do you cook the bulgur before making stuffed grape leaves with bulgur?
Usually, fine bulgur is softened or partially hydrated before it goes into stuffed grape leaves with bulgur; it does not always need to be fully cooked first. Follow the recipe’s liquid and cooking directions so the filling softens without turning mushy.
What is the difference between stuffed grape leaves with bulgur and rice-stuffed grape leaves?
Stuffed grape leaves with bulgur have a more pronounced, slightly nutty grain texture than versions filled with rice. Bulgur also absorbs liquid differently, so the filling can remain more distinct and the cooking approach may need adjustment for the type of bulgur used.
How do you prepare grape leaves for stuffed grape leaves with bulgur?
For stuffed grape leaves with bulgur, rinse preserved leaves to remove excess brine, then soak them briefly if they are especially salty or firm. Trim tough stems and separate the leaves carefully; fresh leaves generally need blanching to become pliable enough to roll.
Why are stuffed grape leaves with bulgur tough?
Stuffed grape leaves with bulgur may be tough if the leaves were very mature, insufficiently softened, or not cooked long enough. The filling can also stay firm when coarse bulgur has not absorbed enough liquid, so use fine bulgur or soften coarser grains before wrapping.
Can you freeze stuffed grape leaves with bulgur?
Yes, stuffed grape leaves with bulgur can be frozen, preferably after cooking and cooling them. Pack the rolls in a freezer-safe container with minimal air exposure; thaw them in the refrigerator and reheat gently so the leaves do not split.
Are stuffed grape leaves with bulgur served hot or cold?
Stuffed grape leaves with bulgur can be served either hot or cold. Olive-oil-based versions are often chilled or served at room temperature, while freshly cooked rolls may be served warm; lemon wedges are a common accompaniment.
What should you serve with stuffed grape leaves with bulgur?
Serve stuffed grape leaves with bulgur with yogurt or a crisp salad for contrast, or add them to a spread of other mezze and vegetable dishes. Lemon wedges complement the savory filling, especially when the rolls are served cold.
How should you store leftover stuffed grape leaves with bulgur?
Refrigerate leftover stuffed grape leaves with bulgur in a covered container rather than leaving them out for an extended time. Eat them chilled or reheat them gently until hot throughout; avoid repeatedly warming and cooling the same portion.
Stuffed grape leaves with bulgur Vitamins & Minerals
Vitamins
Vitamin K
19.2µg · 16% DV
Vitamin E
2.04mg · 14% DV
B1
0.1mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Manganese
0.74mg · 32% DV
Sodium
504mg · 22% DV
Copper
0.14mg · 16% DV
Phosphorus
82mg · 12% DV
Potassium ⭐
218mg · 6% DV
Stuffed grape leaves with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed grape leaves with bulgur
To burn the 198 calories in 4 piece (medium) (120 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 with bulgur?
Stuffed grape leaves with bulgur are made by wrapping bulgur filling in vine leaves, often with onion, tomato or tomato paste, herbs and olive oil. Recipes vary by household and region, and the rolls are gently cooked until the leaves soften and the filling is tender.
In Turkey, they are commonly served cold or at room temperature as part of a meze spread, often with lemon; they also work well as a light lunch alongside salad. The bulgur stays pleasantly substantial while the leaves bring a tangy, savoury note. This is a plant-based dish with fibre from the bulgur and leaves, while olive oil gives it richness. For a lighter meal, serve a modest portion with fresh salad rather than adding other rich sides.
How Nutritious Is Stuffed grape leaves with bulgur?
Nutrient density
High
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 with bulgur 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 with bulgur Contain Allergens?
No known major allergens
Which Diets Is Stuffed grape leaves with bulgur 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
Stuffed grape leaves with bulgur Fat Profile
SATURATED
1.38g
MONOUNSATURATED
6.12g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.