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Cooked chard-based casserole dish
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (grated) | 20 g | 16 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 piece (medium) | 140 g | 109 kcal |
| 1 cup (chopped) | 170 g | 133 kcal |
| 1 piece (large) | 220 g | 172 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
1.62g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.