Grape leaves are edible when young. They are commonly used in Mediterranean foods as a wrapping around small servings of rice or meat, which are then steamed or baked. The leaves can also be boiled by themselves and eaten as a cooked green vegetable. Available either fresh or in canned form, grape leaves are relatively low in fat and provide significant amounts of certain vitamins and minerals.
Components
According to the USDA Nutrient Database, a 1 oz. serving of grape leaves weighs 28 g. In canned grape leaves, about 3 g of that weight are carbohydrates, while proteins deliver just 1 g. For raw grape leaves, carbohydrates make up 5 g and protein around 2 g. There are no appreciable amounts of fat in grape leaves. The rest of the serving is water, other nutrients and indigestible components.
Caloric Value
A 1-oz. serving of canned grape leaves contains around 20 calories. In this serving, carbohydrates deliver 12 calories, proteins 3 calories and fats 5 calories. For raw grape leaves, the same serving size provides around 36 calories, with 17 calories from carbohydrates, 4 calories from protein and 5 calories from fat. The same amount of grape leaves, whether canned or raw, can provide just 1 percent of the recommended daily caloric intake for the average adult.
Vitamins
Grape leaves contain certain vitamins, some in significant amounts. A 1 oz. serving of raw grape leaves includes significant amounts of vitamin A at 7,706 IU or over 950 percent and vitamin K at 30 mcg or 30 percent of the daily recommended amount the average person needs of these vitamins each day. Canned grape leaves have less, yet still significant, amounts of vitamin A at 1,471 IU or 200 percent. Other vitamins in grape leaves include riboflavin, niacin, folate, vitamin C, pantothenic acid and thiamine.
Minerals
One serving of grape leaves also provides several dietary minerals. Canned leaves are particularly high in copper, providing 0.5 mg or over 50 percent of the daily recommended intake. The raw leaves are high in manganese at 0.8 mg or 40 percent. Other significant amounts of minerals include calcium and iron. Trace amounts of magnesium, phosphorus and zinc are also available from grape leaves.
Other Information
Grape leaves contain no appreciable amounts of cholesterol or dietary fiber. While fresh grape leaves are relatively low in sodium, canned grape leaves are high in the mineral. A 1-oz.serving of canned grape leaves contains almost 800 mg or over 50 percent of the recommended amount that an average adult should take in of sodium each day.
Member Comments