Grape leaves stuffed with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender grape leaves meticulously rolled and filled with a savory mixture of rice, herbs, and sometimes ground meat, slow-cooked to perfection for a classic Mediterranean delight. --- RECIPE --- Servings: 6-8 Prep Time: 45 minutes Ingredients: - 50-60 fresh or jarred grape leaves - 1 cup short-grain rice, rinsed - 1 lb ground beef or lamb (optional, for meat version) - 1 large onion, finely chopped - 2 tomatoes, grated or finely diced - 1/2 cup fresh parsley, chopped - 1/4 cup fresh mint, chopped - 1/4 cup olive oil, plus more for cooking - Juice of 2 lemons - 1 tsp salt - 1/2 tsp black pepper - 1/2 tsp allspice - Water or broth for cooking Instructions: 1. If using fresh grape leaves, blanch them in boiling water for 2-3 minutes until pliable. If using jarred, rinse thoroughly. 2. Prepare the filling: In a large bowl, combine rinsed rice, chopped onion, grated tomatoes, parsley, mint, 1/4 cup olive oil, salt, pepper, and allspice. If using meat, add ground beef/lamb and mix well. 3. Lay a grape leaf flat, shiny side down. Place a small spoonful of filling near the stem end. Fold the bottom edge over the filling, then fold in the sides, and roll tightly upwards to form a small cylinder. 4. Line the bottom of a large pot with a few extra grape leaves or sliced potatoes/tomatoes to prevent sticking. 5. Arrange the stuffed grape leaves snugly in layers in the pot. Drizzle with extra olive oil and pour in lemon juice. 6. Add enough water or broth to just cover the top layer of grape leaves. Place a heatproof plate on top to keep them submerged. 7. Bring to a boil, then reduce heat to low, cover, and simmer for 1-1.5 hours, or until rice is cooked and leaves are tender. Serve warm or at room temperature.
Per 100g reference serving, Grape leaves stuffed with rice provides 168 kcal of energy, 2.28g protein (5% of calories), 13.9g total carbohydrates (32% of calories, including 3.1g dietary fiber and 2.78g sugars), and 11.9g total fat (63% of calories).
Vitamins Profile in Grape leaves stuffed with rice (Per 100g)
Track how Grape leaves stuffed with rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.6 mg | 6.2% DV |
| Vitamin A (RAE) | 241 µg | 26.8% DV |
| Vitamin E (Alpha-Tocopherol) | 2.87 mg | 19.1% DV |
| Vitamin K (Phylloquinone) | 58.5 µg | 48.8% DV |
| Vitamin B1 (Thiamin) | 0.066 mg | 5.5% DV |
| Vitamin B2 (Riboflavin) | 0.089 mg | 6.8% DV |
| Vitamin B3 (Niacin) | 0.889 mg | 5.6% DV |
| Vitamin B6 (Pyridoxine) | 0.126 mg | 7.4% DV |
| Total Folate (Vitamin B9) | 38 µg | 9.5% DV |
| Folate (Dietary Folate Equivalents) | 47 µg | 11.8% DV |
| Natural Food Folate | 24 µg | 6% DV |
| Choline | 5.8 mg | 1.1% DV |
| Beta-Carotene | 2835 µg | 78.8% DV |
| Alpha-Carotene | 107 µg | 8.9% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 464 µg | 4.6% DV |
Minerals & Electrolytes in Grape leaves stuffed with rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.25 mg | 6.9% DV |
| Calcium (Ca) | 89 mg | 6.8% DV |
| Magnesium (Mg) | 26 mg | 6.2% DV |
| Potassium (K) | 152 mg | 3.2% DV |
| Zinc (Zn) | 0.34 mg | 3.1% DV |
| Selenium (Se) | 1.7 µg | 3.1% DV |
| Phosphorus (P) | 41 mg | 3.3% DV |
| Copper (Cu) | 0.12 mg | 13.3% DV |
| Sodium (Na) | 166 mg | 7.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.235 g | 14.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.07 g | 7.6% DV |
| Monounsaturated Fat (MUFA) | 7.87 g | 26.2% DV |
| Polyunsaturated Fat (PUFA) | 1.31 g | 6.6% DV |
| Saturated Fat (SFA) | 1.87 g | 9.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Grape leaves stuffed with rice contains 168 calories (kcal), 2.28g of protein, 13.9g of carbohydrates (3.1g fiber, 2.78g total sugars), and 11.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Grape leaves stuffed with rice has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -2.39 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Grape leaves stuffed with rice: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Grape leaves stuffed with rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.