How Many Calories in Grape Leaves Stuffed with Rice?
Grape leaves stuffed with rice, also known as dolma, is a popular Middle Eastern and Mediterranean dish that has gained worldwide recognition for its delicious flavor and nutritional value. The dish typically consists of grape leaves wrapped around a filling of rice, meat, and spices, cooked in a flavorful broth. But have you ever wondered how many calories are in grape leaves stuffed with rice? In this article, we will delve into the nutritional aspects of this beloved dish and provide a comprehensive answer to this question.
Direct Answer:
The number of calories in grape leaves stuffed with rice can vary depending on the ingredients used and the portion size. However, based on average values, here is an approximate calculation:
- 1 cup of cooked grape leaves: 60-70 calories
- 1 cup of cooked rice: 150-170 calories
- 1 tablespoon of olive oil: 120 calories
- 1 small onion, chopped: 25 calories
- 1 small tomato, chopped: 22 calories
- Salt and spices: negligible calories
- Meat (optional): 50-100 calories per 100g serving
Total estimated calories per serving (2 grape leaves stuffed with rice and filling): 400-550 calories
Breaking Down the Nutrition:
Here’s a breakdown of the nutritional content of grape leaves stuffed with rice:
| Nutrient | Value per serving (2 grape leaves stuffed with rice) |
|---|---|
| Calories | 400-550 |
| Fat | 10-12g (mostly from olive oil) |
| Saturated Fat | 1.5-2g |
| Carbohydrates | 60-70g (from rice, grape leaves, and vegetables) |
| Fiber | 4-5g (from grape leaves and vegetables) |
| Protein | 10-12g (from meat and rice) |
| Sodium | 200-250mg (from broth and spices) |
| Cholesterol | 10-20mg (from olive oil and meat) |
Key Components and Nutritional Benefits:
- Grape Leaves: Grape leaves are an excellent source of antioxidants, vitamins, and minerals. They are rich in vitamins A, C, and K, as well as minerals like potassium and magnesium.
- Rice: White rice is a good source of carbohydrates, while brown rice provides additional fiber and nutrients.
- Meat (optional): Using lean meats like chicken, turkey, or beef can increase the protein content and reduce the calorie count. Choose lean meats to keep the dish balanced.
- Spices and Herbs: The use of aromatic spices and herbs like cumin, coriander, and paprika adds flavor without increasing calories. Opt for low-sodium broth to reduce salt intake.
Variations and Tips:
To make grape leaves stuffed with rice a healthier option:
- Use less meat or substitute with beans, lentils, or tofu for added protein.
- Choose brown rice for more fiber and nutrients.
- Add vegetables like spinach, parsley, or mint to increase the nutrient density.
- Use low-sodium broth and spices to reduce salt intake.
- Cook grape leaves without added oil or use a small amount of olive oil.
Conclusion:
Grape leaves stuffed with rice is a flavorful and nutritious dish that can be enjoyed as a main course or as an appetizer. With an estimated 400-550 calories per serving, this dish is a relatively low-calorie option compared to other Mediterranean and Middle Eastern dishes. By using lean meats, brown rice, and a variety of vegetables, you can make grape leaves stuffed with rice a healthy and balanced addition to your diet.