Stuffed grape leaves with lamb and rice
Common food
Photo: Wikipedia
Stuffed grape leaves, or dolmas, are tender, tangy vine leaves wrapped around a savory filling of ground lamb and rice, often seasoned with herbs like mint and dill. The texture is a delightful contrast between the silky, slightly chewy leaf and the soft, aromatic interior. Nutritionally, they offer a balanced bite with a good protein-to-carb ratio and a notable fat content from the lamb.
Calorie split: 12% protein · 17% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore them for the complex, herbaceous flavor that perfectly balances the richness of the lamb with the bright tang of the grape leaf. They are a beloved staple for gatherings, mezze platters, and as a portable, satisfying snack.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high fat and sodium content, which can be an issue for heart health or blood pressure management. To counteract this, enjoy them in moderation as part of a meal rich in fresh vegetables and choose versions made with leaner lamb or a rice-only filling.
Key benefits
- Provides a complete protein source from lamb and rice.
- Rich in dietary fiber from the grape leaf and rice.
- Contains iron and B vitamins from the lamb component.
- Offers antioxidants from herbs and the grape leaf itself.
- A culturally significant and versatile dish served hot or cold.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'dolma' comes from the Turkish verb 'dolmak,' meaning 'to fill' or 'to stuff,' perfectly describing the dish's core action.
Full nutrition (USDA data · scales with serving)
| Water | 57.4 g |
| Energy | 271 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 21.5 g |
| Carbohydrate, by difference | 11.9 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 191 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.8 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 35.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 27.8 mg |
| Vitamin B-12 | 0.60 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 359 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4219 ug |
| Carotene, alpha | 176 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 906 ug |
| Lutein + zeaxanthin | 572 ug |
| Vitamin E (alpha-tocopherol) | 3.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 72.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 11.7 g |
| MUFA 16:1 | 0.37 g |
| MUFA 18:1 | 11.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.45 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 25.0 mg |
FAQ
Are stuffed grape leaves served hot or cold?
They are incredibly versatile and can be served warm, at room temperature, or chilled, making them a staple for both cooked meals and cold mezze platters.
What is the liquid they are often preserved in?
Commercially prepared dolmas are typically packed in a brine or oil mixture, which contributes to their tangy flavor and helps preserve them.
Can I make a vegetarian version?
Absolutely! A very common and delicious variation replaces the lamb with a mixture of rice, pine nuts, currants, and herbs, creating a dish known as 'yalancı dolma' (fake dolma) in Turkish cuisine.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.71 kcal/g · 12% calories from protein · 3.3 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.