EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A shallow casserole dish holds a compact bake of chopped dark-green chard leaves and pale green stems, with a lightly browned, uneven top and leafy pieces visible throughout.
●Low GI
⚡High Potassium

Chard casserole Calories

Cooked chard-based casserole dish

In season: Spring · Autumn · Winter

CALORIES · 100 G

78kcal

GI

15low

POTASSIUM · 100 G

365mg

FIBER · 100 G

2.6g

Quick answer

1 serving (medium) of Chard casserole (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 13.3 g of carbs, 5.6 g of protein, 7.4 g of fat and 4.7 g of fiber. Its 459 µg of Vitamin K covers 383% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Chard casserole Nutrition Facts

Selected: 1 serving (medium) · 180 g

140

KCAL / 180G

Carbs

13.3g

· 5% DV

Protein

5.6g

· 11% DV

Fat

7.4g

· 9% 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 37% · Protein 16% · Fat 47%

Chard casserole nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories140 kcal
Total fat7.4 g9%
Saturated fat1.62 g8%
Trans fat0.04 g
Sodium378 mg16%
Total carbohydrate13.3 g5%
Fiber4.7 g17%
Protein5.6 g11%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Serving of Chard casserole?

ServingAmountCalories
1 serving (medium)180 g140 kcal
1 tablespoon (grated)20 g16 kcal
1 piece (small)90 g70 kcal
100 g100 g78 kcal
1 serving (small)120 g94 kcal
1 piece (medium)140 g109 kcal
1 cup (chopped)170 g133 kcal
1 piece (large)220 g172 kcal
1 serving (large)260 g203 kcal

Calculated from 78 calories per 100 g.

Frequently Asked Questions About Chard casserole

What is Turkish chard casserole made with?

Turkish chard casserole, or pazı oturtması, is usually made with chopped chard, onion and olive oil, often with minced meat. Some home recipes add tomato, rice or bulgur, so the exact ingredients vary by household.

How do you make Turkish chard casserole?

To make Turkish chard casserole, soften onion and, if using it, brown minced meat in a pot. Add chopped chard and tomato, then cook until the leaves are tender; add a little water only if the mixture starts sticking.

Can you make Turkish chard casserole without meat?

Yes, Turkish chard casserole can be made without meat. Cook the onion and chard with olive oil and tomato, and add rice or bulgur if you want a heartier vegetarian version; cook until the grain is tender.

Can you use the chard stems in Turkish chard casserole?

Yes, the stems work well in Turkish chard casserole and add a firmer bite. Slice them thinly and start cooking them with the onion before adding the leaves, since stems take longer to soften.

Why is Turkish chard casserole watery?

Turkish chard casserole can turn watery because chard releases liquid as it cooks. Drain washed leaves well, avoid adding much extra water, and simmer uncovered at the end if the finished dish has more liquid than you want.

What can you serve with Turkish chard casserole?

Turkish chard casserole goes well with plain yogurt or cacık and, if you like, rice pilaf. A crisp salad makes a fresh side; with a meat-filled casserole, yogurt and salad alone can keep the meal lighter.

Can you make Turkish chard casserole ahead of time?

Yes, you can cook Turkish chard casserole ahead and refrigerate it for serving later. Reheat it gently in a covered pot, adding a splash of water if needed, and stir until it is hot throughout.

How long does Turkish chard casserole keep in the fridge?

Turkish chard casserole keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it once it has cooled, rather than leaving the cooked dish at room temperature for an extended time.

Can you freeze Turkish chard casserole?

Yes, Turkish chard casserole can be frozen in airtight, meal-sized containers. The chard may be softer after thawing, so thaw it in the refrigerator and reheat it thoroughly before serving.

Can frozen chard be used in Turkish chard casserole?

Yes, frozen chard can be used in Turkish chard casserole. Thaw it first and squeeze out excess water, then add it to the softened onion and cook until heated through; otherwise, the casserole may become too wet.

Chard casserole Vitamins & Minerals

Vitamins

Vitamin K

459µg · 383% DV

Vitamin A

513µg · 57% DV

Vitamin C

19.8mg · 22% DV

Folate

75.6µg · 19% DV

Minerals

Manganese

0.61mg · 27% DV

Copper

0.2mg · 22% DV

Magnesium

86mg · 20% DV

Potassium ⭐

657mg · 19% DV

Sodium

378mg · 16% DV

Chard casserole Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chard casserole

To burn the 140 calories in 1 serving (medium) (180 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

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 casserole?

Chard casserole is a home-style Turkish dish made by cooking chard with ingredients such as onion and tomato, either in a pot or baked in a dish. Recipes vary between households; some include rice, while others add minced meat. The leaves soften as they cook, bringing a mild, earthy flavour that pairs well with the sweetness of onion and the tang of tomato.

Serve it warm as part of a meal or with yoghurt for a simple lunch; leftovers are also easy to reheat. It is a vegetable-forward dish with some fibre, and its richness depends on how much oil and any optional additions are used. For a lighter serving, use oil sparingly and pair it with yoghurt or a small portion of grains.

How Nutritious Is Chard casserole?

Nutrient density

High

78/ 100

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

50/ 100

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 casserole 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 casserole Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Chard casserole Good For?

Vegan

— Not 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

Chard casserole Fat Profile

SATURATED

1.62g

MONOUNSATURATED

2.88g

POLYUNSATURATED

1.44g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Chard casserole

🥬vs🍅
Chard casserole vs Tomato60 kcal more per 100 g
→
🥬vs🥗
Chard casserole vs Mixed Green Salad60 kcal more per 100 g
→
🥬vs🫑
Chard casserole vs Red Pepper47 kcal more per 100 g
→
🥬vs🥄
Chard casserole vs Boiled Beetroot34 kcal more per 100 g
→

Foods Similar to Chard casserole

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Have another question about Chard casserole?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.