Rice dolma

Appetizer

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		238.1 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: 85 cal (28.4%)

Protein: 25 cal (8.4%)

Carbs: 190 cal (63.2%)

About Rice dolma

Rice Dolma, a traditional dish originating from Middle Eastern and Mediterranean cuisines, consists of grape leaves stuffed with a mixture of seasoned rice, herbs, and sometimes vegetables or meat, depending on regional variations. This dish is typically steamed or baked and often served as an appetizer or side dish. Dolma showcases a balanced nutritional profile; the rice provides a good source of carbohydrates for energy, while the grape leaves add vitamins A and K, fiber, and antioxidants. When prepared with olive oil and fresh herbs, Dolma incorporates heart-healthy fats and micronutrients, making it a wholesome addition to a balanced diet.

Health Benefits

• Rich in complex carbohydrates from rice, providing sustained energy throughout the day.
• Grape leaves contain vitamin K, supporting bone health and aiding blood clotting.
• Grape leaves also supply antioxidants like polyphenols, which help reduce oxidative stress.
• Olive oil used in preparation adds monounsaturated fats, promoting heart health and reducing LDL cholesterol.
• Herbs like parsley or dill included in Dolma contribute vitamins C and A, enhancing immune function and skin health.

Dietary Considerations

Allergens: Contains grape leaves (possible sulfite sensitivity), rice (rare, gluten-free unless cross-contaminated)

Suitable for: Vegetarian, mediterranean diet, gluten-free depending on preparation

Not suitable for: Low-carb diet, grain-free diet

Selection and Storage

Store cooked Rice Dolma in an airtight container in the refrigerator for up to 3-4 days. Reheat gently by steaming or microwaving to preserve texture and flavor.

Common Questions About Rice dolma Nutrition

Is Rice Dolma high in protein?

Rice Dolma is relatively low in protein compared to other foods, providing about 2-4 grams of protein per serving (100 grams), depending on the specific recipe and if it includes meat in addition to the rice. Since the dish primarily features rice and vegetables, it's not considered a protein-rich food.

Can I eat Rice Dolma on a keto or low-carb diet?

Traditional Rice Dolma is not suitable for a keto or low-carb diet due to its main ingredient, white or brown rice, which is high in carbohydrates. A standard Rice Dolma serving contains approximately 20-30 grams of carbs per 100 grams. For a low-carb alternative, consider substituting rice with cauliflower rice.

What are the health benefits or concerns of eating Rice Dolma?

Rice Dolma is high in complex carbohydrates from rice, which provide energy, and it contains fiber, vitamins, and minerals from grape leaves and vegetables. However, the dish can be high in sodium depending on seasoning, and the calorie count can increase if cooked with a lot of oil. Moderation is key for individuals monitoring calorie or sodium intake.

How much Rice Dolma should I serve per person?

A typical serving of Rice Dolma is about 4-5 stuffed grape leaves, which equals roughly 150-200 grams. This portion provides between 200-250 calories, depending on the recipe. Serve alongside vegetables or a protein-rich dish for a balanced meal.

How does Rice Dolma compare to meat-filled Dolma?

Rice Dolma tends to be lower in protein and calories than meat-filled Dolma, which includes ground beef or lamb. For example, meat-filled Dolma can provide up to 10-15 grams of protein and additional fats, making it heartier but also higher in calories. Rice Dolma is a lighter, vegetarian-friendly option with a focus on carbohydrates and fiber.

Data Sources & Scientific References