Dried Fruit
Tzatziki
Dolma
Dolma is a traditional dish from the Mediterranean and Middle Eastern regions, made by wrapping a mixture of rice, onions, herbs and occasionally minced meat in tender grape leaves, then simmering until soft and flavorful.
75
1 dolma
(50 grams)
CAL
B
Nutri-Score
A good balance of fiber, vitamins, and minerals.
Value per 100 grams & per cup (200gr):
150 kcal | 300 kcal
Protein
3 grams | 6 grams
Fats
5 grams | 14 grams
Carbohydrates
25 grams | 38 grams
Fiber
3 grams | 6 grams
Vitamins & Nutrients
- Vitamin A: Supports vision and immune health.
- Vitamin C: Boosts immune function and antioxidant defense.
- Iron: Essential for oxygen transport and energy.
- Magnesium: Supports muscle and nerve function.
Satiety and Feelings
Dolma offers a balanced mix of carbohydrates, protein, and fats, providing moderate fullness with a light, fresh flavor ideal as a starter or snack.
What does 100 grams look like?
About 3 to 4 dolma pieces.
What does 2000 | 2500 calories look like?
About 15 dolma pieces (2.5 cups / 2.0 kg / 4.5 lbs).
Daily Value per 100 grams %
Did you know?
Dolma means “stuffed” in Turkish, reflecting the dish’s method of preparation.
Grape leaves used in dolma are edible and add a slightly tangy flavor.
Traditional fillings vary by region and can include rice, pine nuts, herbs, and minced meat.
Dolma is often served with yogurt or lemon wedges for added zest.
It is a common meze (appetizer) in Mediterranean and Middle Eastern cuisine.
Drawbacks ⚠️
Some dolma recipes can be high in sodium due to added salt and brined grape leaves.
Dolma with minced meat has higher fat and calorie content compared to vegetarian versions.
Store-bought versions may contain preservatives or added sugars.
Portion sizes can be small, potentially leading to overeating.
