Dolmas
Dolmas are a beloved family of dishes found across the Mediterranean, Middle East, and the Balkans, featuring tender grape leaves wrapped around a savory filling. The most common version is stuffed with a flavorful mixture of rice, herbs like dill and mint, onions, and often ground meat such as lamb or beef, then typically cooked in a broth or tomato-based sauce.
🍽️ Nutrition at a glance
Dolmas are a balanced dish, offering a moderate amount of carbohydrates from the rice, protein from the meat (if included), and healthy fats from olive oil. They are a good source of fiber, vitamins A and K, and minerals like iron and calcium, with a typical serving of about 4-5 pieces containing roughly 200-300 calories.
Nutrition breakdown
| Calories | 245 kcal |
| Protein | 8 g |
| Carbs | 28 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin K | 45 mcg |
| Iron | 2.1 mg |
| Calcium | 95 mg |
| Potassium | 280 mg |
| Magnesium | 35 mg |
| Folate | 40 mcg |
| Manganese | 0.8 mg |
Per 5 pieces (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
The practice of stuffing grape leaves, known as 'dolma' (from the Turkish word for 'to stuff'), is a culinary tradition that has been passed down for centuries, symbolizing hospitality and celebration. Nutritionally, grape leaves themselves are a powerhouse, packed with vitamins and antioxidants, making them a uniquely nutritious wrapper compared to many other foods.
AI estimate may be inaccurate · Terms