Know what’s on your plate
Grape leaves
Calories & nutrition facts
canned
Nutrition facts
Per 100 g% DV- Calories 69 kcal —
- Protein 4.3 g 9%
- Carbohydrate 1.8 g 1%
- Fat 2 g 3%
- Saturated fat 0.3 g 2%
- Fibre 9.9 g 35%
- Sugars 0.1 g —
- Sodium 2853 mg 124%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 263 µg 29%
- Vitamin C 11.3 mg 13%
- Vitamin D 0 µg 0%
- Vitamin E 1.8 mg 12%
- Vitamin K 97.3 µg 81%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.36 mg 28%
- Niacin (B3) 4.5 mg 28%
- Pantothenic acid (B5) 4.3 mg 85%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 78 µg 20%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 289 mg 22%
- Iron 3 mg 17%
- Magnesium 14 mg 3%
- Phosphorus 34 mg 3%
- Potassium 29 mg 1%
- Zinc 0.4 mg 4%
- Copper 1.8 mg 205%
- Manganese 0.29 mg 13%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 69 | 4.3 g | 1.8 g | 2 g |
| 1 × leaf | 4 g | 3 | 0.2 g | 0.1 g | 0.1 g |
| 2 × leaf | 8 g | 6 | 0.3 g | 0.1 g | 0.2 g |
| ½ × leaf | 2 g | 1 | 0.1 g | 0 g | 0 g |
| 3 × leaf | 12 g | 8 | 0.5 g | 0.2 g | 0.2 g |
| 4 × leaf | 16 g | 11 | 0.7 g | 0.3 g | 0.3 g |
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Questions about Grape leaves
How do you prepare grape leaves for dolma?
Rinse jarred or brined leaves under cold water, then blanch them for 2–3 minutes to soften them and wash off excess salt. Drain and trim any tough stems before filling.
How long should stuffed grape leaves cook?
Arrange them seam-side down in a snug layer, add enough water or stock to nearly cover them, and simmer gently for about 35–45 minutes. A plate set on top helps stop them unrolling.
Which grape leaves are best for cooking?
Choose young, tender leaves that are large enough to wrap a filling and free of tears. Use leaves sold for eating; ornamental vines may have been treated with garden chemicals.
How should you store grape leaves after opening a jar?
Keep the leaves submerged in their brine in a covered container in the fridge, and use them within a few days. If they came in a tin, transfer them out of the tin first.
Can you freeze fresh grape leaves?
Yes. Rinse them, blanch for about 1 minute, cool them in cold water and dry them well. Stack with baking paper between the leaves, seal in a freezer bag and thaw before wrapping.
What are grape leaves served with?
Stuffed grape leaves, often called dolma or dolmades, are good with lemon wedges and plain yoghurt. They also work as part of a mezze spread with olives, flatbread and hummus.
What can you use instead of grape leaves for dolma?
Blanched cabbage leaves are the closest easy-to-find wrapper: remove the thick central rib so they roll neatly. Swiss chard leaves can also work, but they are more delicate and need less cooking.
Source: USDA FoodData Central 169393 · per 100 g · carbohydrate per EU label, fibre excluded
