Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 152 | 8.5 | 9.5 | 8.3 |
| 1 piece, 25 g | 38 | 2.1 | 2.4 | 2.1 |
| Serving, 8 pieces, 200 g | 304 | 17.0 | 19.0 | 16.6 |
| Large serving, 12 pieces, 300 g | 456 | 25.5 | 28.5 | 24.9 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 185 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Beef and lamb mince | 90 g | 230 |
| Boiled rice | 35 g | 40 |
| Grape leaves | 40 g | 28 |
| Onion and herbs | 20 g | 8 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Beef and lamb | 304 kcal |
| With 50 g of matsoni sauce | 334 kcal |
| Cabbage dolma | 270 kcal |
| Vegetarian with rice and herbs | 220 kcal |
| With lamb tail fat | 360 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin K | 60 mcg | 50% |
| Vitamin A | 200 mcg | 22% |
| Iron | 2.8 mg | 20% |
| Zinc | 3.5 mg | 32% |
| Vitamin B12 | 1.5 mcg | 62% |
How many calories are in dolma
100 g of meat dolma contain about 152 kcal: 8.5 g of protein, 9.5 g of fat and 8.3 g of carbs. One piece weighs about 25 g and gives 38 kcal, and a serving of eight is 304 kcal. That is comparable to cabbage rolls, and lighter when served with matsoni rather than sour cream.
Grape leaves and filling
Grape leaves add almost no calories but provide fiber, vitamins K and A and a pleasant tang. Most of the energy comes from the mince: lamb is fattier than beef, and tail fat adds even more. Rice binds the filling; the more rice, the less protein in each piece.
Different kinds of dolma
Armenia, Azerbaijan, Georgia, Turkey and Greece each make dolma their own way. Cabbage dolma, wrapped in cabbage leaves, is a bit lighter. Vegetarian dolma with rice, herbs and nuts is popular in Greek and Turkish cuisine and served cold; it is low in protein. A matsoni or strained yogurt sauce adds 30 kcal per serving and some protein.
Dolma for weight loss
Dolma fits a calorie deficit well: a 200 g serving is filling, with 17 g of protein, vegetables and a little rice. Choose beef mince, a matsoni or plain yogurt sauce and add a fresh herb salad. Bread is unnecessary - the dolma already contains rice.
How to count your portion
Dolma can be tiny or large, so it's easier to count by weight or by pieces adjusted for size. Take a photo of your plate in MyFoodMate AI and the app will estimate the serving together with the sauce.