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Beet and chard dish Calories
Fiber-rich vegetable dish high in folate and vitamin K
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet and chard dish (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 14 g of carbs, 3.4 g of protein, 4.3 g of fat and 4.7 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Beet and chard dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
14g
· 5% DV
Protein
3.4g
· 7% DV
Fat
4.3g
· 6% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 13% · Fat 35%
Beet and chard dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beet and chard dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 tablespoon (shredded) | 20 g | 12 kcal |
| 3 tablespoon (shredded) | 60 g | 35 kcal |
| 1 piece (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 cup (chopped) | 170 g | 99 kcal |
| 1 serving (large) | 260 g | 151 kcal |
| 2 cup (chopped) | 340 g | 197 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Beet and chard dish
How do you make a beet and chard dish?
A beet and chard dish is made by cooking chopped beets and chard with onion until tender. Start the beets first because they take longer; add the chard leaves later so they do not overcook. Finish with lemon or vinegar to balance the beets’ earthy flavor.
What goes into a beet and chard dish?
The basic ingredients in a beet and chard dish are beets, chard, onion, and oil. Garlic, tomato, or lemon are common additions, depending on the recipe. Add the beets before the leaves, since the roots need longer to soften than the chard.
Can you eat a beet and chard dish hot or cold?
Yes, a beet and chard dish can be eaten hot or cold. Serve it warm alongside a main course, or chill it and enjoy it like a cold vegetable side. A squeeze of lemon brightens the earthy sweetness of the beets.
Can you use chard stems in a beet and chard dish?
Yes, chard stems work well in a beet and chard dish. Slice them thinly and add them with the beets, since they take longer to soften than the leaves. Add the leaves nearer the end so they keep their texture instead of turning mushy.
What should you serve with a beet and chard dish?
A beet and chard dish pairs well with plain rice, crusty bread, or a simple protein such as beans or grilled fish. A spoonful of yogurt or a tangy dressing also complements the earthy beets. Serve it as a side or make it part of a larger meal.
How long does a beet and chard dish last in the fridge?
A beet and chard dish keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat. The chard may soften a little more after storage.
Can you freeze a beet and chard dish?
Yes, you can freeze a beet and chard dish, although the chard may be softer after thawing. Cool it, divide it into airtight portions, and freeze. Thaw it in the refrigerator and reheat it thoroughly; avoid freezing it again after thawing.
Why does a beet and chard dish turn so red?
A beet and chard dish turns red because natural pigments from the beets spread into the leaves and cooking liquid. This color change is normal. To keep the chard greener, cook the beets separately and combine them with the greens shortly before serving.
Should you cook the beets before the chard in a beet and chard dish?
Yes, start the beets before adding the chard to a beet and chard dish. Beet roots generally need more time to soften, while chard leaves cook quickly. If the beets are already cooked, add them with the chard and heat everything through.
How should you wash beets and chard for a beet and chard dish?
For a beet and chard dish, rinse the chard leaves and stems individually under running water, checking the folds and stem bases for grit. Scrub the beets before peeling or chopping them. Raw beet juice can stain hands and cutting boards, so clean them soon after preparation.
Beet and chard dish Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
280.8µg · 31% DV
Vitamin C
19.8mg · 22% DV
Folate
86.4µg · 22% DV
Minerals
Manganese
0.58mg · 25% DV
Potassium ⭐
612mg · 18% DV
Copper
0.16mg · 18% DV
Sodium
396mg · 17% DV
Beet and chard dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet and chard dish
To burn the 104 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet and chard dish?
Beet and chard dish brings red beetroot together with leafy chard, including its stems, in a home-style cooked vegetable dish. In Turkish cooking, it is often simmered with onion and a little olive oil, though the details vary from kitchen to kitchen.
The beet gives it an earthy sweetness, while chard adds a mild, leafy flavour and tender texture. Serve it warm or at room temperature as a side, or make it part of a light meal; lemon or plain yoghurt makes a pleasant accompaniment. It is a fibre-rich choice with folate and vitamin K, and fits vegetarian or vegan meals. For a lighter version, keep the oil modest and let the vegetables’ own flavour come through.
How Nutritious Is Beet and chard dish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet and chard dish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet and chard dish Contain Allergens?
No known major allergens
Which Diets Is Beet and chard dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet and chard dish Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.