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Chard chicken roll Calories
High-protein chicken roll with nutrient-rich chard
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard chicken roll (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 3.8 g of carbs, 37.4 g of protein, 7.4 g of fat and 1.6 g of fiber. Its 320.4 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chard chicken roll Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
37.4g
· 75% DV
Fat
7.4g
· 9% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 65% · Fat 28%
Chard chicken roll nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 37.4 g | 75% |
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 chicken roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 70 g | 90 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 120 g | 154 kcal |
| 2 piece (double) | 140 g | 179 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 2 piece (double) | 240 g | 307 kcal |
| 1 serving (large) | 270 g | 346 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Chard chicken roll
What is a Chard chicken roll?
A Chard chicken roll is chicken wrapped around a filling made with chard, then cooked until the chicken is done. Recipes vary, but the chard is commonly sautéed first so it releases less moisture inside the roll.
How do you keep a Chard chicken roll from unrolling while cooking?
Secure a Chard chicken roll with kitchen twine or a toothpick, and place it seam-side down in the pan or baking dish. Avoid overfilling it, since bulky or wet filling can push the seam open as the chicken cooks.
Can you use frozen chard in a Chard chicken roll?
Yes, frozen chard works in a Chard chicken roll. Thaw it completely and squeeze out excess water before sautéing or adding it to the filling; otherwise, the moisture can make the chicken roll difficult to seal and watery after cooking.
How do you make a Chard chicken roll with chicken breast?
To make a Chard chicken roll with chicken breast, slice or pound the breast to an even thickness, add a thin layer of cooked chard filling, and roll it up. Keep the filling away from the edges to make sealing easier.
Should you blanch chard before making a Chard chicken roll?
You do not have to blanch chard for a Chard chicken roll. Briefly sautéing it is a convenient alternative that softens the leaves and cooks off moisture. If you blanch it, drain and dry it well before using it as filling.
Can you add cheese to a Chard chicken roll?
Yes, cheese can be added to a Chard chicken roll. A small amount of a melting cheese pairs well with the chard, but too much can leak out during cooking. Let the filling cool before rolling the chicken.
Can you prepare a Chard chicken roll ahead of time?
Yes, you can assemble a Chard chicken roll ahead and keep it covered in the refrigerator until cooking. Use cooled filling, and do not leave the raw chicken at room temperature for an extended period before putting it in the oven or pan.
Can you freeze a Chard chicken roll?
Yes, freeze an uncooked Chard chicken roll in a sealed container, separating the rolls so they do not stick together. Thaw it in the refrigerator before cooking, and do not refreeze the raw chicken after it has thawed.
How long do cooked Chard chicken roll leftovers keep?
Cooked Chard chicken roll leftovers keep for about three to four days in the refrigerator when stored promptly in a covered container. Reheat them until hot throughout; discard leftovers that have been left at room temperature too long.
Is a Chard chicken roll a healthy dinner?
A Chard chicken roll is a minimally processed dinner made from chicken and chard, offering protein alongside a leafy vegetable. Serve it with a salad or another vegetable for a more varied meal, and keep added oil or rich sauces modest if desired.
Chard chicken roll Vitamins & Minerals
Vitamins
Vitamin K
320.4µg · 267% DV
B3
15.12mg · 95% DV
B6
0.95mg · 56% DV
Vitamin A
378µg · 42% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
338mg · 48% DV
Potassium ⭐
657mg · 19% DV
Sodium
441mg · 19% DV
Chard chicken roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard chicken roll
To burn the 230 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 chicken roll?
Chard chicken roll is made by wrapping chicken around chard, sometimes with a seasoned filling, then cooking it in a pan or oven. It works as a home-style main course, with fillings and preparation varying from kitchen to kitchen. The chicken stays tender and mild, while cooked chard softens and brings a gentle, leafy flavour. Serve it hot with a simple salad, potatoes or grains; in Turkey, yoghurt is also a familiar accompaniment. It is a protein-rich choice, and pairing it with plenty of vegetables makes for a lighter, balanced plate.
How Nutritious Is Chard chicken roll?
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
High
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 chicken roll 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 chicken roll Contain Allergens?
No known major allergens
Which Diets Is Chard chicken roll Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chard chicken roll Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.