Vegetable
canned grape leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
ALSO KNOWN AS
grape leaves
SERVING
CALORIES
93
PROTEIN
5.6g
CARBS
17.3g
FAT
2.1g
FIBER
11g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories93kcal—
Protein5.6g11%
Carbohydrates17.3g6%
Fiber11g39%
Sugar6.3g13%
Total fat2.1g3%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water73g—
MINERALS
Sodium1190mg52%
Potassium272mg6%
Calcium363mg28%
Iron2.6mg14%
Magnesium95mg23%
Phosphorus91mg7%
Zinc0.70mg6%
Copper0.40mg44%
Manganese2.8mg122%
Selenium0.90µg2%
VITAMINS
Vitamin A1370µg152%
Vitamin C11.1mg12%
Vitamin D0µg0%
Vitamin E2.0mg13%
Vitamin K108µg90%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.35mg27%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.40mg24%
Folate (B9)83µg21%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece6g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, such as flavonoids and phenols, which help protect cells from damage.
- ✓A good source of vitamins A and K, supporting vision, immune function, and bone health.
- ✓Low in calories and fat, making them a healthy choice for weight management.
- ✓Contains dietary fiber, which aids in digestion and promotes gut health.
COOKING TIPS
In the kitchen.
- 1Rinse the leaves thoroughly under cold running water before use to remove excess brine and reduce saltiness.
- 2For easier rolling, briefly blanch the leaves in boiling water for 1-2 minutes to make them more pliable.
- 3Pat the leaves dry before stuffing to prevent the filling from becoming watery.
- 4Use as a wrap for traditional dishes like dolmades (stuffed with rice, herbs, and sometimes meat) or to line baking dishes for fish or chicken.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to two years.
- Once opened, transfer leftover leaves and their brine to an airtight container and refrigerate for up to one week.
FAQ
Frequently asked questions.
Are canned grape leaves healthy?
Yes, canned grape leaves are very healthy. They are rich in antioxidants like flavonoids and phenols, which protect cells from damage, and provide essential vitamins A and K for vision and bone health.
How many calories and carbs are in canned grape leaves?
Per 100g, canned grape leaves contain approximately 93 calories and 17.3g of carbohydrates. They also provide 5.6g of protein and 2.1g of fat, making them a nutrient-dense vegetable option.
Are canned grape leaves good for weight loss?
Yes, they are an excellent choice for weight management because they are low in calories and fat. Additionally, their dietary fiber content aids digestion and helps you feel full for longer.
Are canned grape leaves vegan and gluten-free?
Plain canned grape leaves are naturally both vegan and gluten-free. If you are buying pre-stuffed grape leaves (dolmas), ensure the filling does not contain meat or gluten-based thickeners.
Are canned grape leaves keto-friendly?
They can be included in a keto diet in moderation. While they contain 17.3g of carbs per 100g, a typical serving size is small enough to fit within daily carb limits for most people.
Do I need to rinse canned grape leaves before using them?
Yes, it is recommended to rinse them under cold water before use. This removes the excess salt from the brine and makes the leaves easier to separate without tearing.
What do canned grape leaves taste like?
They have a unique tangy, slightly citrusy flavor due to the brine, with an earthy and mildly bitter undertone similar to green tea. Their texture is tender yet slightly fibrous.
How do you use canned grape leaves in cooking?
The most common use is making dolmas by stuffing them with a mixture of rice, herbs, and spices. They can also be chopped and added to Mediterranean salads or used as a garnish for grilled fish.
How should I store leftover canned grape leaves?
Once opened, transfer the leaves to an airtight container or a glass jar. Keep them submerged in their original brine or a light saltwater solution and store them in the refrigerator.
How long do canned grape leaves last after opening?
When properly refrigerated in an airtight container, canned grape leaves will typically last for 5 to 7 days. If they develop an off-smell or visible mold, they should be discarded.
