Dolma is a popular Mediterranean and Middle Eastern dish known for its unique blend of flavors and healthy ingredients. Whether you prefer vegetarian or meat-filled dolma, understanding the nutritional content is essential for those focused on maintaining a balanced diet. By breaking down the recipe, you can easily track dolma calorie intake and make adjustments to suit your dietary needs. If you’re looking to enjoy this delicious meal without overindulging, learning how to track dolma calorie intake will help you make informed choices and stay on top of your nutrition goals.
Grape Leaves (20 leaves, ~150g):
Calories: ~60 calories
Protein: 5g
Fat: 0.7g
Carbohydrates: 11g
Fiber: 5g
Grape leaves are low in calories and rich in fiber, providing a healthy base for dolma. They add a slight tangy flavor and are packed with antioxidants.
White Rice (1 cup / 185g, cooked):
Calories: ~205 calories
Protein: 4g
Fat: 0.5g
Carbohydrates: 45g
Fiber: 1g
Rice is a staple in many dolma recipes, providing bulk and energy from carbohydrates. It’s the main filling for vegetarian dolma.
Olive Oil (4 tablespoons / 54g):
Calories: ~477 calories
Protein: 0g
Fat: 54g
Carbohydrates: 0g
Fiber: 0g
Olive oil adds richness and flavor to dolma, providing healthy fats that make the dish more satisfying and nutritionally dense. The oil is often drizzled both inside the filling and over the rolled dolma for added moisture.
Onion (1 medium / 110g, finely chopped):
Calories: ~44 calories
Protein: 1g
Fat: 0g
Carbohydrates: 10g
Fiber: 1.9g
Onions add a mild sweetness and depth of flavor to the filling. They also contribute a small amount of fiber and essential nutrients like vitamin C and antioxidants.
Fresh Parsley (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.4g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Parsley gives a fresh, herbaceous flavor to the dolma filling. It is also a source of vitamin K and antioxidants, enhancing the nutritional profile of the dish without adding many calories.
Fresh Dill (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 0.6g
Fiber: 0.3g
Dill is another common herb in dolma that provides a light, slightly tangy taste. Like parsley, it is low in calories but rich in vitamins and minerals.
Fresh Mint (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.3g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Mint adds a refreshing, cool flavor to dolma. It is often used sparingly, but it plays an important role in balancing the richness of other ingredients. It is also a good source of vitamin A and antioxidants.
Lemon Juice (3 tablespoons / 45g):
Calories: ~12 calories
Protein: 0g
Fat: 0g
Carbohydrates: 4g
Fiber: 0.1g
Lemon juice brightens up the flavor of dolma, adding acidity that balances the olive oil and herbs. It is very low in calories and also adds a small dose of vitamin C.
Pine Nuts (2 tablespoons / 20g):
Calories: ~115 calories
Protein: 2g
Fat: 11g
Carbohydrates: 2g
Fiber: 1g
Pine nuts add a rich, nutty flavor to dolma. They also contribute healthy fats and protein, enhancing the texture and nutritional value of the dish.
Garlic (2 cloves / 6g, minced):
Calories: ~10 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 2g
Fiber: 0.1g
Garlic provides a pungent, savory flavor to dolma. It also has numerous health benefits, including anti-inflammatory and immune-boosting properties.
Ground Cumin (1 teaspoon / 2g):
Calories: ~8 calories
Protein: 0.4g
Fat: 0.5g
Carbohydrates: 1g
Fiber: 0.5g
Cumin is a warm, earthy spice that adds depth of flavor to the filling. It’s rich in antioxidants and contributes to digestion.
Ground Black Pepper (1/4 teaspoon / 1g):
Calories: ~6 calories
Protein: 0.2g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Black pepper adds a mild spiciness and warmth to the filling, enhancing the overall flavor. It also contains antioxidants and promotes digestion.
Salt (1 teaspoon / 6g):
Calories: 0 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Salt is essential for seasoning dolma, though it adds no calories. It helps to bring out the flavors of the other ingredients.
Water (1/2 cup / 120g, for cooking):
Calories: 0 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Water is used to help cook the rice and soften the grape leaves. While it doesn’t add any calories, it is an important element in the cooking process.
Total Approximate Calories for the Entire Batch of Dolma: ~949 calories
This calorie count reflects a batch size of around 20 dolma, with a portion consisting of 3-4 dolmas typically containing around 142–190 calories, depending on the size and filling ratio.
Click here https://ucalorie.com/category/mediterranean-recipe-calculator/?amp=1 to explore more Mediterranean food and discover insights on calorie counts.