Grape leaves, raw
FDC 168575cup (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianGrape leaves score 97 of 100 for nutrient density, Elite band, closing out the top of Vegetables at rank 20 of 60. Vitamin A dominates at 153% DV per 100 grams, joined by fiber (39% DV), calcium (28% DV) and magnesium (23% DV), within a 93-calorie reference amount that's notably higher than most other raw vegetables in this batch.
Grape leaves are eaten cooked, most familiarly rolled around rice and herbs as dolma, rather than raw on their own, so the raw figures here describe the leaf before it's blanched and stuffed. A 100-gram amount carries 11 grams of fiber and 5.6 grams of protein, both solid for a leafy vegetable, with only 9 mg of sodium before any brine or filling is added.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | 5% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 11 g | 39% |
| Sugars | 6.3 g | |
| Protein | 5.6 g | 11% |
| Potassium | 272 mg | 6% |
| Calcium | 363 mg | 28% |
| Iron | 2.6 mg | 15% |
| Magnesium | 95 mg | 23% |
| Vitamin C | 11 mg | 12% |
| Vitamin A | 1380 µg | 153% |
| Vitamin E | 2 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | 1% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.3 mg | 0% |
| Carbohydrate | 2.4 g | 1% |
| Dietary fiber | 1.5 g | 6% |
| Sugars | 0.88 g | |
| Protein | 0.78 g | 2% |
| Potassium | 38 mg | 1% |
| Calcium | 51 mg | 4% |
| Iron | 0.37 mg | 2% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 193 µg | 21% |
| Vitamin E | 0.28 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 168575Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
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