Grape Leaves (Raw)
Grape leaves are a nutrient-rich and flavorful addition to various culinary dishes, particularly in Mediterranean and Middle Eastern cuisines. They are commonly used for wrapping fillings in dishes such as dolmas and can also be included in salads, soups, or stews. These leaves are not only delicious but also packed with essential vitamins and minerals, making them a healthy and versatile ingredient in your cooking.
Nutritional Information for Grape Leaves (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 93 kcal |
| Protein | 5.6 g |
| Total Fat | 2.12 g |
| Saturated Fat | 0.336 g |
| Carbohydrates | 17.31 g |
| Fiber | 11.0 g |
| Sugar | 6.3 g |
| Calcium | 363 mg |
| Iron | 2.63 mg |
| Magnesium | 95 mg |
| Phosphorus | 91 mg |
| Potassium | 272 mg |
| Sodium | 9 mg |
| Zinc | 0.67 mg |
| Copper | 0.415 mcg |
| Manganese | 2.855 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 11.1 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.354 mg |
| Niacin (B3) | 2.362 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 83 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1376 mcg |
| Vitamin E | 2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Grape leaves are naturally free from common allergens like gluten, dairy, and nuts. However, as with all plant-based foods, they may contain trace amounts of allergens due to cross-contamination during processing or preparation. It’s always recommended to double-check sources or packaging if you have specific allergies.
Dietary Preferences
Grape leaves are an excellent choice for a variety of dietary preferences, including:
- Vegan: They are plant-based and suitable for vegan diets.
- Vegetarian: Ideal for vegetarians looking for nutrient-dense ingredients.
- Gluten-Free: Grape leaves are naturally gluten-free.
- Low-Calorie: With just 93 kcal per 100g, they are a great choice for those monitoring their caloric intake.
- High in Fiber: With 11g of fiber per 100g, grape leaves support digestive health.
Advice
Incorporating grape leaves into your meals provides a unique flavor and a variety of health benefits. Their high fiber content is particularly beneficial for digestive health, while the rich assortment of vitamins and minerals supports overall well-being. You can use them fresh or preserved, and they make an excellent wrapping for rice, meat, or vegetable fillings, adding both taste and texture to your dishes.
These leaves are also a great source of antioxidants, particularly Vitamin A and Vitamin C, which can help protect your cells from oxidative stress. The presence of magnesium, potassium, and calcium in grape leaves contributes to bone and heart health, making them an even more appealing addition to your meals.
Conclusion
Grape leaves are a versatile, nutritious ingredient that can enhance a variety of dishes. With their impressive nutrient profile, including high amounts of fiber, vitamins, and minerals, grape leaves not only provide a distinct flavor but also contribute to a healthy diet. Whether you’re preparing classic Mediterranean dolmas or adding a fresh twist to your favorite salad, grape leaves offer both taste and health benefits in every bite.
