Stuffed Grape Leaves
Everyone's favourite on the cold mezze table: vine leaves stuffed with rice, chopped vegetables, olive oil and pomegranate molasses. The vine-leaf fibre, olive oil and lemon slow down the rice starch, giving a low glycemic index (42).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A great cold starter; eat it in moderation (4 to 5 rolls), as its rich, tangy flavour helps you feel comfortably satisfied with just a few.
Best preparation methods
Cook them over very low heat with slices of potato and tomato, lemon juice and olive oil, and try brown rice or bulgur in the filling for extra fibre.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 158 kcal | 158 kcal |
| Protein | 3 g | 3 g |
| Carbohydrate | 22 g | 22 g |
| Available carbohydrate | 19.9 g | 19.9 g |
| Fat | 6.5 g | 6.5 g |
| Dietary fibre | 2.1 g | 2.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (24), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Stuffed Grape Leaves good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 158 kcal, and what matters most is your total daily intake and the rest of the meal.
How do Stuffed Grape Leaves affect blood sugar?
Its glycemic index is 42 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 8.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Stuffed Grape Leaves?
A typical 100 g portion of Stuffed Grape Leaves provides about 158 kcal, 3 g protein, 22 g carbohydrate, 6.5 g fat and 2.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.