scored 96/100
Grape leaves are nutrient-dense leafy greens from the grapevine, exceptionally high in vitamin K, calcium, and fiber while being extremely low in calories. They offer a traditional Mediterranean food with notable anti-inflammatory and bone-supporting properties.
5.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Grape leaves (Vitis species) have been consumed for centuries in Mediterranean, Middle Eastern, and South Asian cuisines, most famously in dolma preparations. These leaves are remarkable for their micronutrient density: a 100g serving provides 109 mcg of vitamin K (136% of daily value), 363 mg of calcium, and exceptional fiber content at 11g—supporting both bone mineralization and digestive health. The leaves contain polyphenolic compounds including quercetin and resveratrol precursors, which contribute anti-inflammatory effects relevant to aging and chronic disease prevention. Their potassium content (272 mg) supports cardiovascular function and blood pressure regulation. Despite being a traditional food, grape leaves remain underutilized in modern Western diets, yet they deliver substantial micronutrient benefits with minimal caloric burden—ideal for calorie-controlled longevity-focused nutrition. The combination of high vitamin K and calcium makes them particularly valuable for bone health, while their fiber content promotes healthy microbiota and metabolic stability. Fresh or preserved grape leaves offer practical versatility and shelf stability.
High vitamin K content (109 mcg/100g) activates osteocalcin, a bone matrix protein essential for calcium binding. Combined with 363 mg calcium per serving, this creates optimal conditions for bone mineralization and reduces osteoporosis risk.
Grape leaves contain quercetin and gallic acid polyphenols that inhibit NF-κB signaling and reduce pro-inflammatory cytokine production, particularly relevant for aging-related inflammation (inflammaging).
Potassium (272 mg) regulates sodium-potassium pump function and vascular tone, while polyphenols improve endothelial function and reduce arterial stiffness markers.
High fiber content (11g/100g) serves as prebiotic substrate for short-chain fatty acid-producing bacteria, improving barrier integrity and glucose homeostasis.
Polyphenolic compounds upregulate Phase II detoxification enzymes (glutathione S-transferases), enhancing xenobiotic elimination and hepatoprotection.
Grape leaves contain no stimulants or compounds that interfere with sleep; their high fiber benefits digestion throughout the day. Consuming with lunch or dinner alongside fat sources optimizes polyphenol absorption. Morning consumption provides vitamin K for sustained bone-related osteocalcin activity.
Breaks a fast
While grape leaves are low-calorie and nutrient-dense, they should accompany meals containing fat for optimal polyphenol absorption rather than consumed in isolation during fasting windows
Per 100 g of the default form. Bars show how much higher or lower grape leave is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Grape Leave is classified as a vegetable. Grape leaves are nutrient-dense leafy greens from the grapevine, exceptionally high in vitamin K, calcium, and fiber while being extremely low in calories.
Grape Leave scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin K, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 4.8 g of protein (~10% of the 50 g daily value).
Yes — it's a high-fiber food. A 85 g serving provides about 9.4 g of fiber (~33% of the 28 g daily value).
In a 85 g serving, grape leave is highest in Manganese (~106% DV), Vitamin K (~77% DV), Copper (~39% DV), Calcium (~24% DV), Vitamin A (~23% DV).
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.4 g of net carbs (14.7 g total minus 9.4 g fiber).
Best any time of day. Grape leaves contain no stimulants or compounds that interfere with sleep; their high fiber benefits digestion throughout the day. Consuming with lunch or dinner alongside fat sources optimizes polyphenol absorption. Morning consumption provides vitamin K for sustained bone-related osteocalcin activity.
A typical serving is around 85 g (~79 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating grape leave alongside several other vegetable sources.
Grape Leave pairs nicely with: Pair with olive oil because the polyphenols (quercetin, gallic acid) are fat-soluble, requiring dietary lipids for optimal absorption and bioavailability; Combine with lemon juice or vinegar because acidic compounds enhance iron absorption from grape leaves and may increase polyphenol stability in the digestive tract; Serve with fermented foods (yogurt, kefir) because the probiotic bacteria enhance vitamin K2 synthesis and improve mineral bioavailability through enhanced intestinal barrier function; Pair with allium vegetables (garlic, onions) because sulfur compounds synergize anti-inflammatory effects through complementary polyphenol and organosulfur mechanisms.
Encyclopedia entries that supply the same signature nutrients grape leave contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients grape leavecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.