How Many Calories in Olive Oil Stuffed Peppers (Zeytinyağlı Dolma)?
One olive oil stuffed pepper (75 g) adds about 90 kcal to your plate; 100 grams is 120 kcal. The main source of the total is the rice in the filling plus the olive oil used in cooking.
Olive Oil Stuffed Peppers (Zeytinyağlı Dolma) nutrition facts
| Nutrient | 100 g | 1 piece (75 g) |
|---|---|---|
| Calories | 120 kcal | 90 kcal |
| Carbs | 14 g | 10.5 g |
| Protein | 3 g | 2.3 g |
| Fat | 6 g | 4.5 g |
| Fiber | 3 g | 2.3 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 piece | 75 g | 90 kcal |
| 2 pieces | 150 g | 180 kcal |
| 1 serving (3 pieces) | 225 g | 270 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Olive Oil Stuffed Peppers (Zeytinyağlı Dolma) (75 g, 90 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
When people say olive oil dolma, the first thing that comes to mind is a pepper stuffed with a rice-based filling: rice, onion, currants and pine nuts are prepared as a stuffing, packed into the pepper, cooked in olive oil and served cold. The difference from grape-leaf sarma is that each piece is much larger — so one stuffed pepper is worth several sarma. The calories are set by the density of the rice filling and the generosity of the olive oil; the pepper itself adds almost nothing.
100 grams of olive oil stuffed peppers contains 3 g protein, 14 g carbohydrate, 6 g fat and 3 g fiber. Despite the rice-heavy build, the fiber share is decent thanks to the vegetable skin and the onion in the filling. A single piece on a meze table, two or three pieces with yogurt as a main course: it easily plays both roles in a daily diet.
How Many Calories Are in 2 or 3 Olive Oil Stuffed Peppers?
Two stuffed peppers (150 g) are about 180 calories, and 1 serving counted as a main course, meaning 3 pieces (225 g), is about 270 calories. That is a filling but not excessive dinner portion. Because the peppers are served piece by piece, keeping count is easy; what actually gets overlooked is the bread on the side and the olive oil sauce pooling at the bottom of the plate.
How Many Calories Are in Meat Stuffed Peppers and Stuffed Zucchini?
Meat stuffed peppers are served hot with a minced-meat filling and run about 30-60 kcal higher per piece than the olive oil version; the yogurt added on top also raises the total but boosts the protein. Stuffed zucchini, thanks to the thin skin and high water content, usually stays close to or a touch below the stuffed pepper. Whichever version it is, the rice-to-meat balance in the filling is the main factor setting the final value.
Can You Eat Dolma on a Diet?
Yes — and since it is one of the easier dishes to portion, it is not hard to work into a plan. Olive oil stuffed peppers carry a clear per-piece value; with two pieces and a bowl of yogurt you can build a balanced, light dinner. The points to watch are the classic ones: don't add a second dense carbohydrate like rice on the side, keep the bread limited, and drop one piece from the portion with restaurant recipes where the olive oil has gotten out of hand.
Frequently asked questions
Is there a calorie difference between dolma and sarma?
On a per-100-gram basis the values are close to each other; the real difference is in the piece size. Because one stuffed pepper equals several rolled grape leaves, tracking the plate total by piece gives a more accurate comparison.
How much does yogurt on the side raise the calories?
A bowl of yogurt adds about 60-100 kcal. In return it balances the meal with its protein contribution and prolongs fullness; in most cases it counts as a smart addition.
Do olive oil stuffed peppers keep you full?
Thanks to the rice-based filling and its fiber, they keep you moderately full. If you want to extend the fullness, adding yogurt or ayran on the side is the most practical way.
How much of a daily calorie intake does Olive Oil Stuffed Peppers (Zeytinyağlı Dolma) provide?
One serving of Olive Oil Stuffed Peppers (Zeytinyağlı Dolma) (75 g) has about 90 kcal — roughly 5% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Olive Oil Stuffed Peppers (Zeytinyağlı Dolma)?
In 100 g of Olive Oil Stuffed Peppers (Zeytinyağlı Dolma), the energy split is roughly 46% carbs, 10% protein and 44% fat.
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