How many calories are in stuffed vine leaves?

November 21, 2025 •

4 min read

A single, store-bought vegetarian stuffed vine leaf can contain as few as 35 calories, while homemade or meat-filled versions often vary significantly. Learning how many calories are in stuffed vine leaves is important for managing your dietary intake and appreciating this popular Mediterranean dish.

Quick Summary

Calorie counts for stuffed vine leaves differ dramatically based on ingredients, size, and preparation method. Factors like oil quantity, rice, and meat content are key determinants of the total energy count.

Key Points

Variable Calories: The calorie count in stuffed vine leaves depends significantly on the filling (rice vs. meat) and the amount of oil used.
Homemade vs. Canned: Homemade versions generally offer better nutritional control, while canned options can be surprisingly high in sodium and calories per piece.
Filling Matters: A vegetarian filling of rice and herbs is typically lower in calories than a traditional filling that includes minced lamb or beef.
Oil is Key: Reducing the amount of olive oil used for cooking and in the filling is the most effective way to lower the overall calorie count.
Portion Control: Due to varying sizes, it's important to be mindful of how many stuffed vine leaves you consume to accurately track calories.
Nutritional Benefits: Despite the calorie variations, the vine leaves themselves are packed with antioxidants, vitamins, and fiber, contributing to a healthy diet.

The classic stuffed vine leaf, known as dolma or dolmades, is a staple of Mediterranean cuisine. However, its nutritional profile is far from uniform. The calorie content depends heavily on whether the filling is vegetarian or includes meat, the quantity of olive oil used, and the serving size. A home-cooked portion offers much more control than a store-bought one, where fat and sodium content can be higher.

The Key Factors Influencing Stuffed Vine Leaf Calories

Filling: Rice vs. Meat

The most significant factor determining the calorie count is the filling. Traditional vegetarian dolmades are primarily made with rice, onions, and fresh herbs like mint and dill. The primary calories in this version come from the rice, carbohydrates, and the olive oil it is cooked in. A meat-based version, often using minced lamb or beef mixed with rice, will naturally have a higher calorie count due to the added protein and fat. The choice of meat—lean ground beef versus fatty lamb—will also influence the final number.

Cooking Method and Oil

Olive oil is a cornerstone of Mediterranean cooking, and its liberal use can increase the calorie density of any dish. When preparing stuffed vine leaves, the amount of oil used to sauté the ingredients and to cook the dolmades can add a significant number of calories. Similarly, store-bought options may use more oil or lower-quality vegetable oils to preserve flavor and texture, contributing to a higher total calorie and fat content compared to a carefully made homemade batch.

Size and Portion Control

Not all stuffed vine leaves are created equal in size. Some can be small, delicate rolls, while others are large, thick bundles. The calorie count per piece can vary from as low as 35 calories for a small, vegetarian, oil-packed leaf to over 60 calories for a larger or meat-filled one. Being mindful of the size and quantity is essential for accurate calorie tracking, especially if you’re enjoying them as part of a larger meal or appetizer platter.

Calorie Comparison: Homemade vs. Store-Bought

Homemade stuffed vine leaves often provide a healthier option because you have complete control over the ingredients. You can measure and reduce the amount of oil, use brown rice instead of white for more fiber, and pack them with extra herbs and vegetables. Canned or jarred dolmades, while convenient, can have a surprisingly high calorie and sodium count. A canned version might list around 205 calories for a serving of five leaves, with a decent amount of fat and sodium. Always check the nutrition label for specifics, as brand ingredients can differ considerably.

Stuffed Vine Leaf Calorie Comparison Table


Item	Serving Size	Approximate Calories	Protein	Fat	Carbs
Homemade Veggie (low oil)	1 piece	40-50 kcal	~1g	~2g	~6g
Homemade Meat & Rice	1 piece	60-75 kcal	~3g	~4g	~8g
Canned Vegetarian (Roland)	1 piece	35 kcal	0.5g	2g	3g
Canned Rice (Chef's Quality)	5 pieces	205 kcal	2g	11g	23g
Canned Meat & Rice (CalorieKing)	3 small rolls	150 kcal	5.1g	3.8g	20.9g

How to Make Stuffed Vine Leaves a Healthy Addition to Your Diet

Modify Your Recipe: When making them at home, reduce the amount of oil in your filling and cooking process. You can also mix in more lean vegetables like bell peppers or zucchini for added nutrients without significantly increasing calories.
Embrace Lean Protein: If you prefer a meat filling, opt for lean ground turkey or chicken instead of fatty lamb or beef to cut down on saturated fat and calories.
Watch the Portion Size: Since they are often served as an appetizer, it’s easy to overindulge. Be mindful of how many you consume, especially alongside other mezze items.
Pair Wisely: Serve stuffed vine leaves with a low-fat dip, such as a plain Greek yogurt with lemon and garlic, rather than a high-fat sauce. They also pair excellently with a fresh salad.
Use Fresh Herbs Liberally: The more fresh herbs like mint, parsley, and dill you include, the more flavor you get with zero added calories. This also means you can reduce the amount of salt needed for a savory taste.

Conclusion: Enjoying a Healthy Mediterranean Treat

Stuffed vine leaves can be a delicious and relatively healthy part of a balanced diet, provided you are aware of the factors that influence their calorie content. Homemade versions allow for precise control over ingredients, enabling you to reduce fat and sodium while maximizing nutritional value. For store-bought options, reading the nutrition label is crucial to make an informed choice. By understanding the key differences between preparation methods and fillings, you can enjoy this flavorful Mediterranean classic without compromising your health goals. Whether for a light lunch or a tasty snack, being mindful of your intake and opting for healthier homemade recipes will ensure you get the most out of this delightful dish.

For more information on the health benefits of Mediterranean cuisine, consider exploring resources like the Oldways Mediterranean Diet program.

Frequently Asked Questions

Yes, stuffed vine leaves can be a healthy dish, particularly vegetarian, homemade versions. They are packed with fiber, vitamins (A and K), and antioxidants from the grape leaves. The healthiness largely depends on the ingredients and amount of oil used in preparation.

Homemade stuffed vine leaves typically have lower calories because you can control the amount and type of oil. Canned versions often use more oil and can be higher in sodium, leading to a more calorie-dense product per serving.

Rice-filled, vegetarian dolmades are almost always lower in calories than meat-filled ones. The inclusion of minced meat, especially fatty cuts like lamb, significantly increases the calorie and saturated fat content.

Traditional stuffed vine leaves are high in carbohydrates due to the rice filling. For a low-carb diet, you would need to modify the recipe to replace rice with alternatives like cauliflower rice or quinoa, or opt for a much smaller portion.

To reduce calories, use less olive oil, choose a lean protein source like turkey or chicken if using meat, and increase the proportion of fresh herbs and finely diced vegetables in the filling instead of just rice.

Yes, the calorie count per piece can vary significantly with size. A small, tightly rolled vine leaf will have fewer calories than a larger, more generously filled one, even with the same ingredients.

When consumed in moderation and prepared with a focus on low-fat ingredients, stuffed vine leaves can be a part of a weight-loss diet. Their high fiber content, especially in vegetarian versions, can promote fullness. However, portion control is vital.