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Chard with beef Calories
Iron and protein source, combination of leafy greens and beef
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard with beef (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 6.3 g of carbs, 12.2 g of protein, 6.3 g of fat and 3.4 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chard with beef Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
6.3g
· 2% DV
Protein
12.2g
· 24% DV
Fat
6.3g
· 8% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 37% · Fat 44%
Chard with beef nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 12.2 g | 24% |
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 Chard with beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 100 g | 100 g | 72 kcal |
| 1 piece (small) | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 1 piece (large) | 200 g | 144 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 bottle (jumbo) | 350 g | 252 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Chard with beef
How do you make chard with beef?
Brown beef and onion in a pot, then add enough liquid to tenderize the meat. Stir in chopped chard near the end, since its leaves cook quickly. Tomato or tomato paste is a common addition in home-style versions.
What is chard with beef?
Chard with beef is a home-cooked dish made by simmering leafy chard with beef, often alongside onion and tomato. It is a Turkish-style way to serve greens and meat together as a main dish.
What should you serve with chard with beef?
Serve chard with beef with rice or bulgur, bread, or plain yogurt. A fresh salad also works well, while bread is useful for soaking up the cooking juices.
Can you eat the stems in chard with beef?
Yes, chard stems are edible and can go into chard with beef. Slice them thinly and add them before the leaves, because the stems usually need longer to soften.
What cut of beef works best for chard with beef?
Stewing beef cut into small cubes works well for chard with beef because it can simmer until tender. Ground beef is another option when you want a quicker-cooking version with a different texture.
Can you make chard with beef with spinach instead?
Yes, spinach can replace chard in a beef-and-greens stew, but it wilts faster and has no substantial stems to cook. Add it near the end and reduce the cooking time for the greens.
Do you need to blanch chard before making chard with beef?
No, blanching is not necessary for chard with beef. Wash and chop the leaves, then add them directly to the pot once the beef is tender; this avoids an extra step and helps prevent overcooking.
How long does leftover chard with beef keep in the fridge?
Leftover chard with beef keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze chard with beef?
Yes, chard with beef can be frozen in airtight, portion-sized containers after it has cooled. Thaw it in the refrigerator and reheat thoroughly; the chard may have a softer texture after freezing.
Can you prepare chard with beef ahead of time?
Yes, you can cook chard with beef ahead and refrigerate it for later. For the best texture, cook the beef until tender first and add the chard closer to serving, rather than letting the leaves simmer for a long time.
Chard with beef Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
324µg · 36% DV
B12
0.81µg · 34% DV
Vitamin C
23.4mg · 26% DV
Minerals
Phosphorus
140mg · 20% DV
Zinc
2.16mg · 20% DV
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
576mg · 17% DV
Sodium
324mg · 14% DV
Chard with beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard with beef
To burn the 130 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 Chard with beef?
Chard with beef is a Turkish home-style dish in which chopped chard is simmered with pieces of beef, often with onion and tomato. Recipes vary by household; some cooks add a little rice or bulgur to make it more substantial.
The greens become tender and mellow, balancing the beef’s savoury flavour. In Turkey it is usually served hot as a main course, often with yoghurt and bread or rice; it also works well as a simple one-pot meal for an international table. Chard with beef brings leafy greens and meat together, providing protein and iron, with 6.8 g of protein per 100 g. For a lighter version, use lean beef and keep the added oil modest.
How Nutritious Is Chard with beef?
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 Chard with beef 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 Chard with beef Contain Allergens?
No known major allergens
Which Diets Is Chard with beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chard with beef Fat Profile
SATURATED
2.16g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.