Calories in Stuffed Grape Leaves
Stuffed grape leaves, also known as Dolma or Warak Enab, consist of tender grape leaves wrapped around a filling of rice, herbs, and sometimes minced meat. They are rich in healthy fats from olive oil and provide a good source of fiber and antioxidants.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 roll (21g) | 1 roll (21g) | 50 | 1.6g | 2.4g | 3.9g |
| 100 g | 100 g | 238 | 7.8g | 11.4g | 18.4g |
| 1 oz (28g) | 1 oz (28g) | 67 | 2.2g | 3.2g | 5.2g |
Health Benefits
Rich in Vitamin K which is essential for bone health and blood clotting.
Provides dietary fiber that supports healthy digestion and gut health.
Grape leaves contain potent antioxidants and anti-inflammatory properties.
Nutrition Tips
- Be mindful of the amount of olive oil added during the cooking process.
- Pair them with Greek yogurt to increase the protein content of your meal.
- Rinse canned grape leaves with water to significantly reduce the sodium content.
- Add fresh lemon juice to enhance the absorption of iron and provide Vitamin C.
- Monitor portion sizes as they are bite-sized and easy to consume in large quantities.
GAYA Tracking Tip
For accurate results, specify if the grape leaves are the vegetarian 'Yalanji' style or contain meat, as the fat and protein ratios differ significantly.
Frequently Asked Questions
Are stuffed grape leaves good for weight loss?+
They can be part of a weight loss diet due to their fiber content, but portion control is essential because of the rice and olive oil. Choosing the vegetarian version with less oil or the meat version for more protein can help with satiety.
How many calories are in a single piece?+
On average, one medium stuffed grape leaf contains about 25 to 35 calories. This varies depending on the amount of olive oil used in the cooking process and whether the filling includes meat.
Is the sodium content high?+
Grape leaves preserved in brine can be very high in sodium. It is recommended to rinse the leaves thoroughly before stuffing or choose fresh leaves to significantly reduce the salt content.
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