Calories in Dolma: Per 100 g, Per Serving & Nutrition Facts
How many calories in dolma: per 100 g and per serving
Figures are for: Grape leaves stuffed with beef and rice
| Nutrient | Per 100 g | Serving: 6 pieces, 150 g |
|---|---|---|
| Calories | 228 kcal | 342 kcal |
| Energy (kilojoules) | 954 kJ | 1,431 kJ |
| Protein | 8.2 g | 12 g |
| Fat | 17 g | 26 g |
| incl. saturated | 3.7 g | 5.6 g |
| Total carbohydrates | 11 g | 17 g |
| incl. sugars | 2.5 g | 3.8 g |
| incl. fiber | 3.1 g | 4.7 g |
| Salt | 1.1 g | 1.6 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 2706621, “Stuffed grape leaves with beef and rice” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
228 kcal (954 kJ) per 100 g · P/F/C 8.2/17/11 g
Serving (6 pieces, 150 g) — 342 kcal (1,431 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: medium
Is dolma healthy?
In moderation. Dolma sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 4.7 g per serving — 19% of the 25 g a day the WHO recommends.
- Protein: 12 g per serving — 21% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.6 g per serving — 32% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 5.6 g per serving — 28% of the 20 g daily reference intake.
A typical serving (6 pieces, 150 g) has 342 kcal, 12 g protein, 26 g fat and 17 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Dolma are grape leaves stuffed with meat and rice. These figures are for beef-and-rice dolma; rice-only versions are lighter.
protein 15%fat 70%carbs 15%
Dolma calories by weight, 50–300 g
150 g of dolma has 342 calories and 200 g has 456. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 114 | 4.1 / 8.5 / 5.7 | 1.6 |
| 100 g | 228 | 8.2 / 17 / 11 | 3.1 |
| 150 g — typical serving | 342 | 12 / 26 / 17 | 4.7 |
| 200 g | 456 | 16 / 34 / 23 | 6.2 |
| 250 g | 570 | 21 / 43 / 28 | 7.8 |
| 300 g | 684 | 25 / 51 / 34 | 9.3 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Grape leaves stuffed with beef and rice: benefits and swaps →
Dolma: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Dolma | 138 | 7 / 8 / 12 |
| Grape leaves stuffed with beef and rice | 228 | 8.2 / 17 / 11 |
How much movement is one serving?
A serving (6 pieces, 150 g) is 342 kcal — roughly 1 h 52 min of easy walking or 43 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for dolma
Dolma has a fair amount of saturated fat (3.7 g per 100 g) and a fair amount of salt (1.1 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Dolma vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken Parmigiana | 204 | 16 / 11 / 11 |
| Beef Stroganoff | 207 | 16 / 14 / 4.4 |
| Dolma | 228 | 8.2 / 17 / 11 |
| Meatloaf | 230 | 15 / 16 / 7.5 |
| Pasta Carbonara | 235 | 10 / 12 / 23 |
| Chicken Salad | 235 | 14 / 19 / 2.9 |
| Orange Chicken | 262 | 15 / 13 / 23 |
FAQ
How many calories are in 100 g of dolma?
100 g of dolma has 228 calories, with 8.2 g protein, 17 g fat and 11 g carbohydrates (3.1 g fiber).
How many calories are in a serving of dolma?
A serving (6 pieces, 150 g) has 342 calories: 12 g protein, 26 g fat and 17 g carbs.
What are the macros of dolma?
Per 100 g: 8.2 g protein, 11 g carbs and 17 g fat. By calories that's about 15% protein, 15% carbs and 70% fat.
How long do you have to walk to burn a serving of dolma?
About 1 h 52 min of easy walking or 43 min of cycling for a 70 kg (154 lb) person — that's the 342 calories in a serving (6 pieces, 150 g).
How much fiber is in dolma?
100 g of dolma has 3.1 g of fiber; a serving (6 pieces, 150 g) has 4.7 g — 19% of the 25 g a day the WHO recommends.
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