Calorie guide · Turkish
Stuffed mussels (midye dolma)calories and macros
One serving of Stuffed mussels (midye dolma) has about 300 kcal, with 14 g protein, 38 g carbohydrates and 10 g fat. That is roughly 19% of calories from protein, 51% from carbs and 30% from fat.
Where the calories come from
- Protein14 g19%
- Carbs38 g51%
- Fat10 g30%
Midye dolma is a popular Turkish street snack of 8 mussels filled with 50 g of rice cooked with onion, currants, allspice, black pepper and 1 tbsp of olive oil, then steamed and served with lemon. A serving of 8 is roughly 300 kcal with 14 g of protein and 10 g of fat, and about half of the calories come from its 38 g of carbohydrates, mainly the rice filling.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~230 g) | Share of calories |
|---|---|---|---|
| Calories | 130 kcal | 300 kcal | 100% |
| Protein | 6.1 g | 14 g | 19% |
| Carbs | 16.5 g | 38 g | 51% |
| Fat | 4.3 g | 10 g | 30% |
How many calories in 100 g of Stuffed mussels (midye dolma)?
A typical serving of Stuffed mussels (midye dolma) weighs about 230 g, so 100 g has about 130 kcal, 6.1 g protein, 16.5 g carbohydrates and 4.3 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 mussel | 29 g | 38 | 1.8 g | 4.8 g | 1.3 g |
| ½ serving | 115 g | 150 | 7 g | 19 g | 5 g |
| 1 serving | 230 g | 300 | 14 g | 38 g | 10 g |
| 1½ servings | 345 g | 450 | 21 g | 57 g | 15 g |
| 2 servings | 460 g | 600 | 28 g | 76 g | 20 g |
| 100 g | 100 g | 130 | 6.1 g | 16.5 g | 4.3 g |
| 200 g | 200 g | 261 | 12.2 g | 33 g | 8.7 g |
Vitamins and minerals in Stuffed mussels (midye dolma)
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 2 g | 7% |
| Sugars | 9 g | – |
| Saturated fat | 2.1 g | 11% |
| Sodium | 680 mg | 30% |
| Potassium | 470 mg | 10% |
| Calcium | 55 mg | 4% |
| Iron | 6 mg | 33% |
| Vitamin C | 12 mg | 13% |
| Vitamin A | 75 µg | 8% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 19 µg | 792% |
Allergens in Stuffed mussels (midye dolma)
- Molluscs
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Stuffed mussels (midye dolma) fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Stuffed mussels (midye dolma)?
For a 70 kg adult, the 300 kcal in one serving is about 70 minutes of comfortable walking or 51 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 70 min |
| Brisk walk (about 5.5 km/h) | 51 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Mussels stuffed with spiced rice, onion and currants, steamed and served with a fresh squeeze of lemon.
- 8 Mussels
- 50g Rice
- Onion, Currants
- 1 tbsp Olive Oil
- Allspice, Black Pepper, Lemon
How to make it
- Scrub 8 mussels, remove the beards and discard any that stay open when tapped; open each one carefully with a knife without separating the shells.
- Soften a finely chopped onion in 1 tbsp of olive oil, then add 50 g of rinsed rice and stir for 2 minutes.
- Add the currants, allspice, black pepper, salt and 100 ml of water; cook on low heat for 8 to 10 minutes until the water is absorbed.
- Fill each mussel with the half-cooked rice and close the shells.
- Pack them tightly in a pot, add a little water, cover with a plate and steam on low heat for 25 to 30 minutes until the rice is tender.
- Cool slightly and serve with lemon wedges.
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How to make it lighter
- Decide on a number before you start; street vendors keep handing them over and they add up quickly.
- Buy them only from trusted, busy sellers, and if you are pregnant or have a weakened immune system, ask your doctor about eating shellfish.
- Squeeze plenty of lemon over them for flavour and pair them with a salad rather than extra bread.
Lighter alternatives
More Turkish dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Stuffed mussels (midye dolma)?
A typical serving of Stuffed mussels (midye dolma) has about 300 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Stuffed mussels (midye dolma)?
About 130 kcal. That is based on a typical serving of about 230 g with 300 kcal; the real figure changes with the recipe and how much oil is used.
How many calories in 1 mussel of Stuffed mussels (midye dolma)?
About 38 kcal and 1.8 g protein. That is one of the 8 pieces in a typical serving of about 230 g (300 kcal).
Is Stuffed mussels (midye dolma) high in protein?
It is moderate. One serving has about 14 g of protein (19% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Stuffed mussels (midye dolma) while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Stuffed mussels (midye dolma)?
Roughly 70 minutes of comfortable walking for a 70 kg adult, or about 51 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Stuffed mussels (midye dolma) vegetarian?
No. A typical serving of Stuffed mussels (midye dolma) contains meat or fish.
Is Stuffed mussels (midye dolma) gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Stuffed mussels (midye dolma) lighter?
Decide on a number before you start; street vendors keep handing them over and they add up quickly. Buy them only from trusted, busy sellers, and if you are pregnant or have a weakened immune system, ask your doctor about eating shellfish. Squeeze plenty of lemon over them for flavour and pair them with a salad rather than extra bread.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (230 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.