Calories in Warak Enab
Warak Enab, also known as Dolma or Yalanji, consists of grape leaves stuffed with a savory mixture of rice, herbs, and spices. This vegetarian version is typically simmered in a tangy lemon and olive oil broth, providing healthy fats and complex carbohydrates.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Warak Enab with Meat | 100g | 210 | 12g | 15g | 11g |
| Canned Stuffed Vine Leaves | 100g | 185 | 2g | 18g | 12g |
| Large Serving (10 pieces) | 200g | 340 | 5g | 44g | 16g |
| Homemade Low-Oil | 100g | 130 | 2.5g | 22g | 3.5g |
Health Benefits
Grape leaves are rich in antioxidants like flavonoids and phenols which reduce inflammation.
Provides heart-healthy monounsaturated fats when prepared with high-quality olive oil.
A good source of Vitamin K, which is essential for bone health and blood clotting.
Nutrition Tips
- Be mindful of the olive oil content, as it significantly increases the calorie density.
- Choose versions stuffed with brown rice or quinoa to increase the dietary fiber content.
- Rinse canned grape leaves before cooking or eating to reduce excess sodium from the brine.
- Pair with a side of Greek yogurt to add high-quality protein to your meal.
- Control portion sizes if you are monitoring carbohydrate intake, as rice is the primary filler.
GAYA Tracking Tip
For the most accurate tracking, photograph the plate from directly above so GAYA can count the individual pieces and estimate the oil glaze.
Frequently Asked Questions
Is Warak Enab suitable for weight loss?+
Yes, in moderation. While nutritious, the olive oil and rice can add up. Opting for homemade versions with less oil is best for weight management.
How many calories are in a single piece of Warak Enab?+
On average, one medium-sized piece contains between 30 to 40 calories, depending on the amount of oil used in the stuffing and cooking liquid.
Is it high in sodium?+
Canned or restaurant versions can be high in sodium due to the brining process of the leaves. Homemade versions allow for better control over salt levels.
Track Warak Enab calories with just a photo
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