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Bulgur Meatballs with Chard Calories
Hearty vegetarian meatballs made from bulgur, chard, herbs and spices
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Bulgur Meatballs with Chard (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 28.8 g of carbs, 5 g of protein, 3 g of fat and 4.9 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bulgur Meatballs with Chard Nutrition Facts
Selected: 4 piece (medium) · 120 g
168
KCAL / 120G
Carbs
28.8g
· 10% DV
Protein
5g
· 10% DV
Fat
3g
· 4% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 12% · Fat 17%
Bulgur Meatballs with Chard nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4.9 g | 18% |
| Protein | 5 g | 10% |
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 4 Pieces of Bulgur Meatballs with Chard?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 168 kcal |
| 2 piece (small) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 6 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 8 piece (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Bulgur Meatballs with Chard
How do you make Bulgur Meatballs with Chard?
Bulgur Meatballs with Chard are made by softening fine bulgur, mixing it with herbs, seasonings and a binder, then folding in chopped chard and shaping the mixture. Depending on the recipe, the meatballs are boiled or pan-cooked; cook them gently so they hold their shape.
What do Bulgur Meatballs with Chard taste like?
Bulgur Meatballs with Chard taste savory and herbaceous, with a tender, slightly chewy texture from the bulgur and a mild earthy note from the chard. Lemon or a garlicky yogurt accompaniment can add brightness, though seasoning varies from recipe to recipe.
How do you stop Bulgur Meatballs with Chard from falling apart?
To stop Bulgur Meatballs with Chard from falling apart, let the bulgur soften fully, knead the mixture until cohesive, and squeeze excess water from the cooked chard. Rest the shaped meatballs before cooking; add a little binder if the mixture still feels loose.
What do you serve with Bulgur Meatballs with Chard?
Bulgur Meatballs with Chard pair well with garlicky yogurt, a crisp salad, or a lemony sauce. They can be served as a vegetarian main with soup or roasted vegetables, or offered as a small plate alongside other Mediterranean-style dishes.
Can you use the stems in Bulgur Meatballs with Chard?
Yes, you can use chard stems in Bulgur Meatballs with Chard, but chop them finely and cook them until tender before mixing them in. Stems take longer to soften than the leaves, and leaving them too firm can make the meatballs harder to shape.
Can Bulgur Meatballs with Chard be made ahead?
Yes, you can prepare Bulgur Meatballs with Chard ahead by shaping the mixture and keeping it covered in the refrigerator until cooking. If the chard releases water while it rests, adjust the mixture with a little binder so the meatballs remain easy to handle.
How long do Bulgur Meatballs with Chard leftovers keep?
Bulgur Meatballs with Chard leftovers keep for about three days in a covered container in the refrigerator. Cool them promptly, store any yogurt sauce separately, and reheat the meatballs until hot throughout before serving.
Can you freeze Bulgur Meatballs with Chard?
Yes, Bulgur Meatballs with Chard can be frozen after cooking. Cool them completely, freeze in a single layer before transferring them to a sealed container, and thaw in the refrigerator; reheat gently to avoid drying them out. Freeze any sauce separately.
What can you use instead of chard in Bulgur Meatballs with Chard?
You can replace chard in Bulgur Meatballs with Chard with cooked spinach or another tender leafy green. Drain and squeeze the substitute well before adding it, since excess moisture can loosen the bulgur mixture and make shaping difficult.
Are Bulgur Meatballs with Chard vegetarian?
Yes, Bulgur Meatballs with Chard are a vegetarian dish made with bulgur, chard, herbs and spices. Some recipes use egg or dairy as a binder or accompaniment, so the exact ingredients can vary, but meat is not a defining ingredient.
Bulgur Meatballs with Chard Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin A
132µg · 15% DV
Vitamin C
12mg · 13% DV
Folate
45.6µg · 11% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.16mg · 18% DV
Phosphorus
78mg · 11% DV
Sodium
252mg · 11% DV
Potassium ⭐
264mg · 8% DV
Bulgur Meatballs with Chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Meatballs with Chard
To burn the 168 calories in 4 piece (medium) (120 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 Bulgur Meatballs with Chard?
Bulgur Meatballs with Chard are a Turkish home-style dish: bulgur is mixed and shaped with chard, herbs and spices into small, meat-free balls. Recipes vary from household to household, including the seasoning and exact texture; the shaped mixture is cooked before serving.
The bulgur gives the köfte a pleasantly chewy bite, while cooked chard makes it softer and herbs bring a savoury freshness. In Turkey, it can be served as part of a meal with yoghurt or salad; elsewhere, it also works well with a simple green salad or a spoonful of plain yoghurt. Bulgur makes it filling, and it provides fibre—about 4.1 g per 100 g—so pair it with vegetables for a balanced plate.
How Nutritious Is Bulgur Meatballs with Chard?
Nutrient density
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 Bulgur Meatballs with Chard 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 Bulgur Meatballs with Chard Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Meatballs with Chard Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bulgur Meatballs with Chard Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.