Stuffed grape leaves with lamb and rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic Mediterranean delight, these tender grape leaves are meticulously rolled around a savory filling of seasoned ground lamb and fluffy rice, often simmered in a tangy lemon broth. --- RECIPE --- Servings: 4-6 Prep Time: 45 minutes Ingredients: - 50 fresh or jarred grape leaves - 1 lb ground lamb - 1 cup short-grain rice, rinsed - 1 large onion, finely chopped - 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 - 2 cups water or chicken broth - Salt and black pepper to taste Instructions: 1. If using fresh grape leaves, blanch them in boiling water for 2-3 minutes until pliable. If using jarred, rinse thoroughly. 2. In a large bowl, combine ground lamb, rinsed rice, chopped onion, parsley, mint, 1/4 cup olive oil, salt, and pepper. 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. 4. Arrange the rolled grape leaves snugly in a large pot or Dutch oven. Drizzle with remaining olive oil and lemon juice. Pour in water or broth until the leaves are just covered. 5. Place a heatproof plate on top of the leaves to keep them submerged. Bring to a boil, then reduce heat to low, cover, and simmer for 1 to 1.5 hours, or until rice is cooked and lamb is tender. Serve warm.
Per 100g reference serving, Stuffed grape leaves with lamb and rice provides 271 kcal of energy, 8.17g protein (12% of calories), 11.9g total carbohydrates (17% of calories, including 3.3g dietary fiber and 2.39g sugars), and 21.5g total fat (71% of calories).
Vitamins Profile in Stuffed grape leaves with lamb and rice (Per 100g)
Track how Stuffed grape leaves with lamb and 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) | 8 mg | 8.9% DV |
| Vitamin B12 (Cobalamin) | 0.6 µg | 25% DV |
| Vitamin A (RAE) | 359 µg | 39.9% DV |
| Vitamin E (Alpha-Tocopherol) | 3.24 mg | 21.6% DV |
| Vitamin K (Phylloquinone) | 72.6 µg | 60.5% DV |
| Vitamin B1 (Thiamin) | 0.081 mg | 6.8% DV |
| Vitamin B2 (Riboflavin) | 0.16 mg | 12.3% DV |
| Vitamin B3 (Niacin) | 2.79 mg | 17.4% DV |
| Vitamin B6 (Pyridoxine) | 0.17 mg | 10% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 42 µg | 10.5% DV |
| Natural Food Folate | 26 µg | 6.5% DV |
| Choline | 27.8 mg | 5.1% DV |
| Beta-Carotene | 4219 µg | 100% DV |
| Alpha-Carotene | 176 µg | 14.7% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 572 µg | 5.7% DV |
| Lycopene | 906 µg | 9.1% DV |
Minerals & Electrolytes in Stuffed grape leaves with lamb and 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) | 1.83 mg | 10.2% DV |
| Calcium (Ca) | 105 mg | 8.1% DV |
| Magnesium (Mg) | 38 mg | 9% DV |
| Potassium (K) | 191 mg | 4.1% DV |
| Zinc (Zn) | 1.58 mg | 14.4% DV |
| Selenium (Se) | 8 µg | 14.5% DV |
| Phosphorus (P) | 89 mg | 7.1% DV |
| Copper (Cu) | 0.189 mg | 21% DV |
| Sodium (Na) | 71 mg | 3.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.451 g | 28.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 2 g | 14.3% DV |
| Monounsaturated Fat (MUFA) | 11.7 g | 39.1% DV |
| Polyunsaturated Fat (PUFA) | 2.51 g | 12.5% DV |
| Saturated Fat (SFA) | 5.56 g | 27.8% DV |
| Dietary Cholesterol | 25 mg | 8.3% 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 Stuffed grape leaves with lamb and rice contains 271 calories (kcal), 8.17g of protein, 11.9g of carbohydrates (3.3g fiber, 2.39g total sugars), and 21.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stuffed grape leaves with lamb and rice has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 0.932 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stuffed grape leaves with lamb and 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 Stuffed grape leaves with lamb and rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.