Dolmas

Appetizer

Item Rating: 69/100

1 serving (140 grams) contains 200 calories, 4.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		339.0
% Daily Value*
Total Fat		13.6 g	17%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		678.0 mg	29%
Total Carbohydrates		42.4 g	15%
	Dietary Fiber	5.1 g	18%
	Sugars	3.4 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		67.8 mg	5%
Iron		2.5 mg	13%
Potassium		254.2 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 122 cal (38.3%)

Protein: 27 cal (8.5%)

Carbs: 169 cal (53.1%)

About Dolmas

Dolmas are stuffed grape leaves traditionally found in Mediterranean, Middle Eastern, and Balkan cuisines. Typically, grape leaves are rolled and filled with a mixture of rice, herbs, and sometimes minced meat. Dolmas offer a nutritious profile, primarily as a source of carbohydrates and moderate amounts of protein and dietary fiber. With approximately 143 calories per serving, they are a relatively low-calorie dish. Dolmas also provide small amounts of essential minerals like calcium (28.6 mg) and iron (1.07 mg), as well as Vitamin C (1.4 mg), making them a nutrient-dense appetizer or main. Their origin is believed to date back to the Ottoman Empire, reflecting their longstanding cultural significance in various regions. Vegetarian versions are widely popular and more readily available, making the dish versatile for different dietary preferences.

Health Benefits

• Rich in fiber (2.14 g), promotes digestive health and helps prevent constipation.
• Contains iron (1.07 mg), which supports red blood cell production and oxygen transport.
• Provides calcium (28.6 mg), aiding bone health and muscle function.

Dietary Considerations

Allergens: Contains grape leaves (potential sulfite contamination), nuts (if added, some recipes)

Suitable for: Vegetarian, mediterranean diet, low-sodium diets (if prepared without additional salt)

Not suitable for: Keto, low-carb diets (due to rice content), gluten-free (if wheat-based fillers are included)

Selection and Storage

Store dolmas in an airtight container in the refrigerator for up to 3-4 days. Reheat gently or serve cold, as they are traditionally enjoyed at both temperatures.

Common Questions About Dolmas Nutrition

Is dolmas a good source of protein?

Dolmas contain 2.86 grams of protein per serving (approximately 100 grams), making them a moderate source of protein but not ideal for those seeking a high-protein food. They are better suited as part of a balanced meal rather than a primary protein source.

Can I eat dolmas on a keto diet?

Dolmas are not ideal for a keto diet due to their relatively high carbohydrate content—17.86 grams per 100-gram serving. Most keto diets aim for very low carb intake, so dolmas may not fit without careful portion adjustments or modifications to the recipe.

What are the health benefits or concerns of eating dolmas?

Dolmas can be a healthy choice as they provide fiber (2.14 grams per serving) and vitamins from grape leaves and filling ingredients, supporting digestion and overall health. However, the sodium content (285.71 mg per serving) might be a concern for those monitoring their salt intake.

How many dolmas should I serve per portion?

A typical serving size is about 3-4 dolmas, depending on the size of the rolls. This portion provides approximately 140-150 calories, making it a suitable side dish or appetizer in a balanced meal plan.

How do dolmas compare to other stuffed vegetables like bell peppers?

Dolmas are smaller and have a higher carbohydrate content compared to stuffed bell peppers, which often include lower-carb fillings like ground meat and vegetables. Dolmas are traditionally made with rice stuffing, creating a distinct flavorful and textured dish, but less suitable for low-carb diets.

Data Sources & Scientific References