How Many Calories in Stuffed Grape Leaves (Dolma)?
A 100 g serving of olive-oil Stuffed Grape Leaves (Dolma) has 110 kcal, so a single roll (15 g) adds only about 17 kcal to your day. Because you can count them one by one, it is one of the easiest dishes to keep in check.
Stuffed Grape Leaves (Dolma) nutrition facts
| Nutrient | 100 g | 1 piece (15 g) |
|---|---|---|
| Calories | 110 kcal | 17 kcal |
| Carbs | 12 g | 1.8 g |
| Protein | 2.5 g | 0.4 g |
| Fat | 5.5 g | 0.8 g |
| Fiber | 3.5 g | 0.5 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 piece | 15 g | 17 kcal |
| 5 pieces | 75 g | 83 kcal |
| 1 serving (8 pieces) | 120 g | 132 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 Stuffed Grape Leaves (Dolma) (15 g, 17 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.
Stuffed Grape Leaves (Dolma) are made by wrapping a filling of rice, onion, spices and olive oil inside tender grape leaves, then slow-cooking them; they are usually served cold with a squeeze of lemon. Each one looks tiny, but two things drive the calorie count: how much rice goes into the filling and how much olive oil is used in cooking. Even whether the rolls are wrapped thin or thick can make a visible difference on the same plate.
Per 100 g, Stuffed Grape Leaves (Dolma) deliver 2.5 g protein, 12 g carbs, 5.5 g fat and 3.5 g fiber. The rice-heavy filling puts carbs in the spotlight, while the grape leaf itself pitches in some fiber. A few pieces make a lovely appetizer, and a generous plateful can stand on its own as a light meal in your daily routine.
How Many Calories Are in 5 Stuffed Grape Leaves?
The 5 pieces (75 g) that count as a standard portion on a meze plate come to about 83 calories. If you are eating them as a main course, 1 serving of 8 pieces (120 g) works out to around 132 kcal. The best part of dolma is that they are countable: as long as you know how many you have eaten, the total is easy to estimate. Keep in mind that these figures are based on an average home recipe, and that oil-rich, large-rolled versions can push the per-piece value a bit higher.
How Many Calories Are in Meat-Stuffed Grape Leaves?
Made with a ground-meat filling and usually served warm with yogurt, meat-stuffed dolma run about 5-10 kcal higher per piece than the olive-oil version; across a full plate that gap can reach roughly 50-100 kcal. The fat in the meat and any butter added during cooking set where you land in that range. In return you get more protein, and the garlicky yogurt spooned on top rounds out both the flavor and the nourishment of the meal, with its own calories along for the ride.
Do Stuffed Grape Leaves Make You Gain Weight?
The risk with dolma is not their size but the 'just one more' effect. That low-looking per-piece number can add up to a serious total when a handful turns into dozens over good conversation. The practical fix is to decide on a count up front: five or six for an appetizer, one serving's worth on a plate for a main. Adding yogurt or cacik on the side boosts fullness and slows your hand's return trip to the plate.
Frequently asked questions
How many stuffed grape leaves count as one serving?
By home-kitchen measures, 8 pieces (120 g) are considered one serving and come to about 132 calories. On a meze plate, most people stick to 4-6 pieces.
Why do the calories change from one recipe to another?
The rice-to-oil ratio in the filling and the size of each roll are what make the difference. Rolls that are generous with olive oil and wrapped large carry noticeably more energy at the same count.
Is there a lighter alternative to stuffed grape leaves?
Stuffed cabbage rolls are usually a touch lighter, and swapping bulgur for rice in the filling both adds fiber and nudges the value down a notch.
How much of a daily calorie intake does Stuffed Grape Leaves (Dolma) provide?
One serving of Stuffed Grape Leaves (Dolma) (15 g) has about 17 kcal — roughly 1% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Stuffed Grape Leaves (Dolma)?
In 100 g of Stuffed Grape Leaves (Dolma), the energy split is roughly 45% carbs, 9% protein and 46% fat.
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