How many calories are in 1 dolma? A Nutritional Breakdown

December 4, 2025 •

4 min read

According to nutrition data, a single small, rice-stuffed vegetarian dolma can contain as few as 25-35 calories, while a larger, meat-filled version could easily surpass 100 calories. This wide disparity makes knowing precisely how many calories are in 1 dolma critical for those monitoring their intake, depending on the specific ingredients and preparation method.

Quick Summary

The calorie count for a single dolma is highly dependent on its filling and preparation. Vegetarian versions with rice and herbs are typically much lighter than those prepared with ground meat and higher amounts of oil, leading to a wide range in nutritional values.

Key Points

Significant Variation: The calorie count for a single dolma can range from about 25 to over 100, depending heavily on the recipe.
Filling is Key: Vegetarian dolmas with rice and herbs are generally lower in calories than those stuffed with ground meat.
Oil Matters: The amount of olive oil used for cooking is a major contributor to the dolma's final calorie and fat content.
Homemade Advantage: Making dolmas at home allows for total control over ingredients and oil quantity, enabling a lower-calorie version.
Canned vs. Fresh: Canned dolmas, often vegetarian, contain calories from oil and brine, and can also be higher in sodium than fresh, homemade ones.
Nutrient-Dense: Despite varying calories, dolmas are often rich in vitamins like A, K, and minerals like iron, especially from the grape leaves themselves.

Understanding Dolma Calories: It's All in the Filling

Dolma, a dish of grape leaves stuffed with a filling, has a calorie count that is not one-size-fits-all. The final number is influenced by several factors, primarily the type of filling and the amount of oil used. Traditional fillings vary widely across different regions, and this is the main reason behind the diverse nutritional information you'll find.

The Variability of Dolma Ingredients

Whether homemade or store-bought, the ingredients are the key to determining the calorie content. A simple, light filling based on rice and herbs will yield a very different result than a dense, meat-based filling cooked in a generous amount of fat. Here are some of the components that influence the final calorie count:

Rice: The type of rice (white vs. brown) and the quantity used affect the carbohydrate and calorie content. Brown rice adds more fiber but can still contribute significantly to the total calories.
Meat: Ground beef, lamb, or pork is a common addition, drastically increasing the protein and fat content, and thus the overall calories.
Oil: Olive oil is a staple in many dolma recipes. While it's a source of healthy fats, using excessive amounts can quickly escalate the calorie count.
Herbs and Spices: Mint, dill, and parsley add a wealth of flavor with minimal calories.
Additional Fillings: Ingredients like pine nuts or currants add flavor but also contribute to the calorie total.

Vegetarian vs. Meat-Filled Dolma: A Calorie Comparison

To illustrate the difference, here is a comparison based on typical recipes and nutrition data available for average-sized dolmas.


Feature	Vegetarian Dolma (Rice & Herbs)	Meat Dolma (Rice & Lamb/Beef)
Calories per Dolma	Approx. 25-50 kcal	Approx. 60-120+ kcal
Fat Content	Lower, mainly from olive oil	Higher, from ground meat and oil
Protein Content	Lower, minimal protein	Higher, from meat
Preparation	Often cooked with less oil, served cold or warm	May be cooked with more oil and fat, served hot
Fiber Content	Can be higher, depending on herbs	Lower, depending on meat content
Satiety	Lighter appetizer or side	More substantial, can serve as an entrée

Can Canned or Jarred Dolmas Be Different?

Yes, canned or jarred dolmas also have their own nutritional profile. They are often vegetarian and packed in oil and brine, which contributes to their calories and sodium content. For example, some brands of canned dolmas list around 80 calories for two pieces (60g), with a moderate amount of sodium. This means a single canned dolma would be approximately 40 calories. This can be higher or lower than a homemade version depending on the recipe. It's always best to check the nutritional label, especially for the sodium content, as it can be surprisingly high.

Tips for Making Healthier Dolmas

If you love dolma but are watching your calorie intake, making them at home gives you complete control over the ingredients. Here are some tips for a healthier version:

Reduce the Oil: Measure your olive oil instead of free-pouring. A generous splash is not a precise measurement. Using just enough oil to prevent sticking is often sufficient.
Go Vegetarian: Opt for a vegetarian filling with a higher proportion of herbs and spices to add flavor without extra calories. Using lentils or bulgur can also add fiber and nutrients.
Use Lean Meat: If you prefer meat, choose extra-lean ground beef or lamb to minimize saturated fat and calories.
Add More Veggies: Bulk up the filling with finely chopped vegetables like onions, zucchini, and carrots to increase nutrients and volume without significant calorie additions.
Cook Smart: Use a steamer rack or a gentle braising method with broth to cook the dolmas, rather than relying on a heavy amount of oil at the bottom of the pot.

For a delicious, healthier recipe, consider a vegetarian version with brown rice and a vibrant mix of herbs. A great example can be found on sites specializing in healthier cooking. For instance, this recipe from Tori Avey shows a lighter approach to the dish.

The Bottom Line: How to Count Your Dolma Calories

In summary, the question of how many calories are in 1 dolma is answered by considering its composition. A small, herb-and-rice dolma is a light appetizer, while a larger, meat-filled dolma is a more substantial, calorie-dense meal component. Always check the ingredients and portion size. With mindful preparation, dolma can be a healthy and delicious addition to any meal plan.

Conclusion

While there is no single answer to how many calories are in 1 dolma, the average can range from approximately 30 to over 100 calories per piece. The main factors are the filling (vegetarian vs. meat) and the amount of oil used. For those seeking a healthier, lower-calorie option, prioritizing a rice and herb-based filling with less olive oil is the best approach. By being mindful of the ingredients, you can easily enjoy this delicious Mediterranean delicacy while keeping your nutritional goals in check.

Frequently Asked Questions

Yes, dolma can be a very healthy food choice, especially the vegetarian versions packed with rice, herbs, and healthy olive oil. The grape leaves themselves are rich in vitamins, and when prepared with moderation, it can fit well into a balanced diet.

The calorie count for dolma varies due to different fillings (vegetarian vs. meat), preparation methods (amount of oil used), and size. A small, lightly-oiled vegetarian dolma will have significantly fewer calories than a large, meat-filled one cooked with a generous amount of oil.

Canned or jarred dolmas often have moderate calories but can be higher in sodium due to the brine used for preservation. Homemade versions typically allow for better control over both the oil and salt content.

Yes, you can easily make low-calorie dolmas at home by using a vegetarian filling of rice and fresh herbs, and being mindful of the amount of olive oil you use during preparation.

The primary factor increasing a dolma's calorie count is the filling. Meat-filled dolmas contain more calories from fat and protein compared to vegetarian versions. The amount of olive oil used is also a significant contributor.

In addition to varying calories, dolmas offer various nutrients. Grape leaves provide vitamins A and K. The filling can contribute protein (from meat), fiber (from rice and leaves), and minerals like iron and calcium.

To reduce calories, use a vegetarian filling with a high ratio of herbs to rice, minimize the amount of olive oil, and cook them by steaming or braising in broth instead of simmering in oil.