Grape leaves, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 11.1 MG | 12% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.4 MG | 27% | |
| Niacin | 2.4 MG | 15% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.4 MG | 24% | |
| Folate, total | 83 UG | 21% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1,376 UG | 153% | |
| Vitamin E (alpha-tocopherol) | 2 MG | 13% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 108.6 UG | 91% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 363 MG | 28% | |
| Iron, Fe | 2.6 MG | 15% | |
| Magnesium, Mg | 95 MG | 23% | |
| Phosphorus, P | 91 MG | 7% | |
| Potassium, K | 272 MG | 6% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.4 MG | 46% | |
| Manganese, Mn | 2.9 MG | 124% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Low in calories with 93 kcal per 100g.
- Very low in fat (2.1g per 100g).
- High in dietary fiber (11g per 100g), supporting digestive health.
- Good source of Calcium, Ca (28% DV).
- Good source of Magnesium, Mg (23% DV).
- Good source of Copper, Cu (46% DV).
About Grape leaves, raw
These tender, vibrant green leaves come from the grapevine plant and are most commonly associated with Mediterranean and Middle Eastern cuisines. While they're not typically eaten raw due to their slightly tough texture, they're often blanched or brined to make them more pliable for wrapping and stuffing. When consumed, they offer a surprisingly rich nutritional profile for a leafy green, providing a good source of dietary fiber, plant-based protein, and essential minerals like calcium, magnesium, and iron.
One of their standout qualities is their impressive fiber content—about 11 grams per 100 grams—which supports healthy digestion and can help promote a feeling of fullness. They're also low in calories and contain no cholesterol, making them a smart choice for those looking to maintain a balanced diet. Their subtle, slightly tangy flavor pairs well with grains, herbs, and proteins, which is why they're often used as wraps for dishes like dolmas, filled with rice, herbs, and sometimes meat.
Beyond traditional stuffed preparations, these leaves can also be used as a natural wrap for grilled fish or vegetables, adding a unique earthy note to the dish. Whether enjoyed preserved or fresh (when available), they bring both nutritional value and cultural richness to the table, making them a versatile and healthful addition to a variety of meals.
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