Grape Leaves (Canned)
Grape leaves, often used in Mediterranean and Middle Eastern cuisines, are a versatile ingredient packed with nutrients. Whether stuffed with rice, meat, or vegetables in the beloved dolma or used as a wrapping for grilling, canned grape leaves offer a convenient and healthy option for a variety of dishes. Below is a breakdown of their nutritional composition, helping you make informed choices in your culinary creations.
Nutritional Breakdown for Canned Grape Leaves (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 69 kcal |
| Protein | 4.27 g |
| Total Fat | 1.97 g |
| Saturated Fat | 0.312 g |
| Carbohydrates | 11.71 g |
| Fiber | 9.9 g |
| Sugar | 0.0 g |
| Calcium | 289 mg |
| Iron | 2.98 mg |
| Magnesium | 14 mg |
| Phosphorus | 34 mg |
| Potassium | 29 mg |
| Sodium | 2853 mg |
| Zinc | 0.4 mg |
| Copper | 1.841 mcg |
| Manganese | 0.29 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 11.3 mg |
| Thiamin (B1) | 0.064 mg |
| Riboflavin (B2) | 0.364 mg |
| Niacin (B3) | 4.505 mg |
| Vitamin B6 | 0.136 mg |
| Folate (B9) | 78 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 263 mcg |
| Vitamin E | 1.79 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Canned grape leaves are typically allergen-free but may contain traces of preservatives or other ingredients, depending on the brand. It’s important to check for any additional ingredients like sulfites, which could be an allergen for some individuals. Always read labels to ensure they are suitable for specific dietary needs.
Dietary Preferences
- Vegan: Yes, canned grape leaves are 100% plant-based and suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, making them ideal for those following a gluten-free diet.
- Low-Calorie: With only 69 kcal per 100g, grape leaves are a great addition to low-calorie diets.
- Low in Fat & Sugar: The low-fat and sugar-free nature of grape leaves makes them a healthy option for various dietary plans.
Health Benefits
Canned grape leaves are an excellent source of essential minerals, including calcium, iron, and magnesium. The high fiber content aids digestion, while the low calorie count makes them a perfect choice for those looking to maintain or lose weight. They are also rich in antioxidants like Vitamin C and Vitamin A, which support immune health and skin integrity. With a decent amount of folate, grape leaves can be beneficial for pregnant women as well, promoting healthy fetal development.
Culinary Tips
Grape leaves can be used in numerous ways in your cooking:
- Dolma: Use grape leaves to wrap rice, herbs, and sometimes meat in a traditional Mediterranean dish known as dolma.
- Grilled Wraps: For a smoky flavor, you can grill stuffed grape leaves.
- Pickled Grape Leaves: These can be marinated in vinegar and used as a tangy addition to salads or served as a snack.
- Sauces & Stews: Finely chopped grape leaves can be added to stews or sauces for a burst of flavor and nutrients.
Conclusion
Canned grape leaves are a versatile, nutrient-dense ingredient perfect for a variety of dishes. Whether you’re preparing Mediterranean classics like dolma or adding an unexpected twist to your meal, they provide numerous health benefits without adding significant calories or fat. With their rich supply of essential vitamins and minerals, these leaves are a wholesome addition to any balanced diet.
Remember, when using grape leaves, always check for any additional ingredients that may contain allergens or preservatives, and opt for organic or preservative-free options when possible.
