Yalanji

Appetizer

Item Rating: 72/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	12.7 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		476.2 mg	10%

* 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

Source of Calories

Fat: 71 cal (38.3%)

Protein: 19 cal (10.4%)

Carbs: 95 cal (51.3%)

About Yalanji

Yalanji is a traditional dish from Middle Eastern cuisine, particularly popular in countries like Lebanon and Syria. It typically consists of grape leaves stuffed with a mixture of rice, herbs, and sometimes vegetables, seasoned with olive oil and lemon juice. Known for its tangy and refreshing flavor, Yalanji is often served as an appetizer or side dish. This dish is relatively low in calories and provides a modest amount of fiber and essential nutrients like vitamin C, calcium, and iron. With no added animal products in traditional recipes, Yalanji is a plant-based dish, making it a suitable choice for those seeking lighter, vegetarian-friendly options.

Health Benefits

• Promotes digestive health due to its fiber content (2.67g per serving), which aids in preventing constipation.
• Supports immune function with vitamin C (13.33mg per serving), a key antioxidant that helps combat inflammation.
• Contributes to bone health due to calcium content (26.67mg per serving), which is essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains grape leaves

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Low-carb diet, low-sodium diet (if salt is added)

Selection and Storage

Store Yalanji in an airtight container in the refrigerator for up to three days. Reheat gently on the stove or enjoy cold as a refreshing dish.

Common Questions About Yalanji Nutrition

Is Yalanji high in protein?

Yalanji contains 2 grams of protein per serving, which is relatively low compared to high-protein foods like meat or legumes. While it can be part of a balanced diet, it is not a significant source of protein.

Can I eat Yalanji on a keto diet?

Yalanji has 10 grams of carbs per serving, so it may not be ideal for strict keto diets, which typically limit carbs to 20-50 grams daily. However, it can sometimes fit into a more moderate low-carb plan if consumed in small portions.

What are the health benefits of eating Yalanji?

Yalanji is relatively low in calories (80 per serving) and contains fiber (2.67 grams) which supports digestive health. It is also moderate in sugar (5.33 grams) and sodium (133.33 mg), making it a balanced option for a light meal or snack.

How much Yalanji should I eat in one serving?

A typical serving of Yalanji provides 80 calories and balances nutrients like fiber and carbohydrates. Eating one serving is ideal for a light snack, though portions can be adjusted based on your caloric needs and dietary goals.

How does Yalanji compare to other stuffed vegetable dishes?

Compared to stuffed grape leaves or similar dishes, Yalanji is typically lighter in calories and fat, with 80 calories and 3.33 grams of fat per serving. Its higher fiber content (2.67 grams) can make it a healthier option for digestion, but it has slightly more sugar (5.33 grams) than some alternatives.

Data Sources & Scientific References