How healthy are stuffed grape leaves?
Are stuffed grape leaves healthy? Yes, in sensible portions. Stuffed grape leaves score 40/100 on the HowHealthyIs Score: 100 g provide 184 kcal, 212 µg vitamin A and 1.7 mg vitamin E. Olive-oil stuffed grape leaves are a vegan meze of rice, herbs and onion wrapped in vine leaves; most of the fat is olive oil and the leaves add vitamins A and K. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Stuffed grape leaves rank higher than 40% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A13%
- Vitamin E6%
- Iron5%
- Fiber5%
- Magnesium4%
- Vitamin C3%
- Protein3%
- Calcium3%
- Potassium2%
Counts against
- Saturated fat3%
- Added sugars1%
- Sodium6%
Raw NRF9.3: 43 minus 10 = 33. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in stuffed grape leaves?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 184 kcal | 276 kcal | |
| Protein | 2.9 g | 4.3 g | 9% |
| Carbohydrates | 23 g | 34 g | 12% |
| Fiber | 2.5 g | 3.7 g | 13% |
| Sugars | 3.5 g | 5.3 g | |
| Added sugars | 0.5 g | 0.8 g | 2% |
| Fat | 9.5 g | 14 g | 18% |
| Saturated fat | 1.3 g | 1.9 g | 10% |
| Omega-3 fats | 0.2 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 212 µg | 318 µg | 35% |
| Vitamin C | 5.5 mg | 8.3 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.7 mg | 2.5 mg | 17% |
| Vitamin K | 22 µg | 33 µg | 28% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 97 µg | 146 µg | 36% |
| Minerals | |||
| Calcium | 71 mg | 107 mg | 8% |
| Iron | 1.6 mg | 2.4 mg | 13% |
| Potassium | 137 mg | 205 mg | 4% |
| Magnesium | 27 mg | 41 mg | 10% |
| Zinc | 0.5 mg | 0.7 mg | 7% |
| Sodium | 240 mg | 359 mg | 16% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard stuffed grape leaves?
We estimate stuffed grape leaves from this standard recipe (serves 7, about 1000 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Grape leaves | 150 g |
| Rice | 200 g |
| 2 onions | 200 g |
| Olive oil | 80 g |
| Pine nuts | 15 g |
| Currants | 15 g |
| Tomato paste | 10 g |
| Lemon juice | 30 g |
| Dill | 10 g |
| Mint | 5 g |
| Pinch of sugar | 5 g |
| Salt (includes brine) | 6 g |
| Water, absorbed by the rice | 400 g |
Why are stuffed grape leaves good for you?
- 146 µg folate in 6 pieces, 36% of the daily value. Folate contributes to normal blood formation.
- 318 µg vitamin A in 6 pieces, 35% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 33 µg vitamin K in 6 pieces, 28% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use them
- A meze or light lunch
- Pairing with yogurt for protein
What should you watch out for?
- Jarred versions are high in salt.
- The olive oil makes them more calorie-dense than they look.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.