Dolma calories
There's no single “correct” number for dolma: every family cooks it a little differently. Built from USDA ingredients, a standard version gives 169 kcal per 100 g, about 338 kcal for a 200 g serving.
A serving covers about 17% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 287 to 389 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (200 g) |
|---|---|---|
| kcal | 169 | 338 |
| Protein, g | 9.5 | 19.0 |
| Fat, g | 10.0 | 20.0 |
| Carbs, g | 10.3 | 20.6 |
| Fiber, g | 2.3 | 4.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 100 g | 169 kcal | 144-194 | 5,300 |
| 1 · 200 g | 338 kcal | 287-389 | 10,500 |
| 1½ · 300 g | 507 kcal | 431-583 | 15,800 |
| 2 · 400 g | 676 kcal | 575-777 | 21,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 10,500 steps, or 82 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Cottage cheese casserole | 158 | 237 kcal / 150 g | 9.8 g |
| Chicken tikka masala | 158 | 474 kcal / 300 g | 14.9 g |
| Lasagna | 160 | 480 kcal / 300 g | 9.1 g |
| Poke bowl | 164 | 607 kcal / 370 g | 6.8 g |
| Dolma | 169 | 338 kcal / 200 g | 9.5 g |
| Chicken biryani | 170 | 595 kcal / 350 g | 8.0 g |
| Pierogi | 173 | 346 kcal / 200 g | 5.0 g |
| Fried rice | 174 | 435 kcal / 250 g | 4.0 g |
| Philadelphia roll | 176 | 422 kcal / 240 g | 6.6 g |
Lightest in this group per 100 g: Cottage cheese casserole.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
The ±15% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in dolma?
Dolma has about 169 kcal per 100 g. A typical 200 g serving is about 338 kcal, and realistically anywhere from 287 to 389 kcal depending on the recipe and portion.
How much protein is in dolma?
9.5 g of protein per 100 g, or about 19.0 g in a 200 g serving.
Your plate isn't a lab sample
Snap your own dolma and Kalorea estimates what's actually on your plate, with a range and macros.