Know what’s on your plate
Grape leaves
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 93 kcal —
- Protein 5.6 g 11%
- Carbohydrate 6.3 g 2%
- Fat 2.1 g 3%
- Saturated fat 0.3 g 2%
- Fibre 11 g 39%
- Sugars 6.3 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1376 µg 153%
- Vitamin C 11.1 mg 12%
- Vitamin D 0 µg 0%
- Vitamin E 2 mg 13%
- Vitamin K 109 µg 90%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 2.4 mg 15%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.4 mg 24%
- Folate (B9) 83 µg 21%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 363 mg 28%
- Iron 2.6 mg 15%
- Magnesium 95 mg 23%
- Phosphorus 91 mg 7%
- Potassium 272 mg 6%
- Zinc 0.67 mg 6%
- Copper 0.42 mg 46%
- Manganese 2.9 mg 124%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 93 | 5.6 g | 6.3 g | 2.1 g |
| 1 × cup | 14 g | 13 | 0.8 g | 0.9 g | 0.3 g |
| 1 × leaf | 3 g | 3 | 0.2 g | 0.2 g | 0.1 g |
| 2 × cup | 28 g | 26 | 1.6 g | 1.8 g | 0.6 g |
| ½ × cup | 7 g | 7 | 0.4 g | 0.4 g | 0.1 g |
| 3 × cup | 42 g | 39 | 2.4 g | 2.7 g | 0.9 g |
| 4 × cup | 56 g | 52 | 3.1 g | 3.5 g | 1.2 g |
Similar foods
- Stuffed grape leaveswith rice, dolma303 kcal / 100 g
- Grape vine leafcanned61 kcal / 100 g
- Taro leavesraw42 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Pumpkin leavesraw19 kcal / 100 g
- Graperaw, average71 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Winged bean leavesraw74 kcal / 100 g
- Broccoli leavesraw28 kcal / 100 g
- Spinach leafraw23 kcal / 100 g
Questions about Grape leaves
How do you prepare grape leaves for stuffing?
For brined leaves, rinse off the brine, then blanch them in boiling water for about 2 minutes to soften and reduce the salt. Fresh young leaves need a brief blanch too; trim off the tough stems before filling.
How long should you cook stuffed grape leaves?
Arrange them snugly in a pan, seam-side down, with lemon slices and enough water or stock to nearly cover them. Simmer gently, covered, for about 45–60 minutes, until the rice is tender.
What are stuffed grape leaves called?
They are widely known as dolma or dolmades, though names and fillings vary across the eastern Mediterranean and western Asia. Common fillings include rice, herbs and lemon, or rice with minced meat.
How do you store grape leaves?
Keep unopened brined grape leaves in their original jar or packet. Once opened, refrigerate them submerged in their brine in a clean, sealed container and use them within a few weeks; freeze fresh leaves after washing and drying.
Can you eat grape leaves raw?
Tender, clean leaves can be eaten raw, but mature leaves are often tough and astringent. Blanching makes them more pliable for rolls and mellows their flavour.
Can you use fresh grape leaves instead of jarred ones?
Yes: choose young, unblemished leaves, wash them well, remove the stems and blanch briefly before stuffing. Fresh leaves are usually less salty than jarred ones, so season the filling accordingly.
Are grape leaves nutritious?
A typical serving of about 10 leaves (30 g) provides 11 g of fibre. Grape leaves are also high in vitamin A and manganese.
Source: USDA FoodData Central 168575 · per 100 g · carbohydrate per EU label, fibre excluded
