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A mound of fluffy, separate white basmati rice is served beside glossy dark-green chard leaves and tender pale-green stems, with small pieces of chard scattered over the rice.

Chard Dish with Basmati Rice Calories

Fiber and vitamin-rich, light and nutritious vegetable dish

In season: Spring · Summer · Autumn

CALORIES · 100 G

65kcal

GI

50medium

POTASSIUM · 100 G

320mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Chard Dish with Basmati Rice (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 25.2 g of carbs, 4.2 g of protein, 1.4 g of fat and 4.2 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Chard Dish with Basmati Rice Nutrition Facts

Selected: 1 serving (medium) · 200 g

130

KCAL / 200G

Carbs

25.2g

· 9% DV

Protein

4.2g

· 8% DV

Fat

1.4g

· 2% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 13% · Fat 10%

Chard Dish with Basmati Rice nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories130 kcal
Total fat1.4 g2%
Saturated fat0.26 g1%
Trans fat0 g
Sodium20 mg1%
Total carbohydrate25.2 g9%
Fiber4.2 g15%
Protein4.2 g8%

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 Dish with Basmati Rice?

ServingAmountCalories
1 serving (medium)200 g130 kcal
100 g100 g65 kcal
1 serving (extra small)100 g65 kcal
1 serving (small)150 g98 kcal
1 cup (medium)180 g117 kcal
1 piece (large)250 g163 kcal
1 serving (large)300 g195 kcal
1 bottle (jumbo)400 g260 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Chard Dish with Basmati Rice

How do you make a chard dish with basmati rice?

A chard dish with basmati rice is made by cooking chopped chard with basmati rice, often alongside onion and seasoning. Add the rice and enough liquid for it to cook; if the rice is already cooked, stir it in near the end so it does not turn mushy.

Can you eat the stems in a chard dish with basmati rice?

Yes, the stems work well in a chard dish with basmati rice. Slice them thinly and start cooking them before the leaves, since they take longer to soften. This also helps keep the chard leaves from becoming overcooked.

Should you rinse basmati rice for a chard dish with basmati rice?

Yes, rinse the basmati rice before adding it to a chard dish with basmati rice. Rinsing removes loose surface starch, helping the grains cook more separately instead of making the dish overly sticky.

Can you use frozen chard in a chard dish with basmati rice?

Yes, frozen chard can be used in a chard dish with basmati rice. Thaw and drain it first if it releases a lot of water, then add it to the pan and adjust the cooking liquid so the rice does not become soggy.

What can you serve with a chard dish with basmati rice?

A chard dish with basmati rice pairs well with plain yogurt, a crisp salad, or lemony vegetables. For a more substantial meal, serve it with lentils, chickpeas, or grilled tofu.

How long does a chard dish with basmati rice keep in the fridge?

A chard dish with basmati rice is best refrigerated promptly in a covered container and eaten within a day because cooked rice needs careful handling. Reheat it until steaming hot throughout, and avoid repeatedly cooling and reheating it.

Can you freeze a chard dish with basmati rice?

Yes, you can freeze a chard dish with basmati rice in airtight, meal-sized portions once it has cooled. The rice may soften after thawing, so reheat it gently and add a splash of water if it seems dry.

How do you keep basmati rice fluffy in a chard dish with basmati rice?

To keep the rice fluffy in a chard dish with basmati rice, rinse it first, measure the cooking liquid carefully, and avoid stirring it repeatedly. If the chard releases plenty of moisture, use less added liquid than you would for plain rice.

Is a chard dish with basmati rice a good make-ahead lunch?

Yes, a chard dish with basmati rice can work as a make-ahead lunch if it is cooled and refrigerated promptly. Pack it in a shallow, sealed container and keep it chilled until reheating or eating.

Can you add chickpeas to a chard dish with basmati rice?

Yes, chickpeas make a good addition to a chard dish with basmati rice and add more texture and plant protein. Stir in drained, cooked chickpeas while the chard is simmering so they warm through without breaking apart.

Chard Dish with Basmati Rice Vitamins & Minerals

Vitamins

Vitamin K

360µg · 300% DV

Vitamin A

360µg · 40% DV

Vitamin C

28mg · 31% DV

Folate

90µg · 23% DV

Minerals

Manganese

0.5mg · 22% DV

Potassium ⭐

640mg · 19% DV

Magnesium

76mg · 18% DV

Copper

0.16mg · 18% DV

Sodium

20mg · 1% DV

Chard Dish with Basmati Rice Glycemic Index

GLYCEMIC INDEX

50
Medium
0 Low5570100

GLYCEMIC LOAD

14
Medium

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

How to Burn Off Chard Dish with Basmati Rice

To burn the 130 calories in 1 serving (medium) (200 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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 Dish with Basmati Rice?

Chard dish with basmati rice is a simple home-style vegetable dish made by cooking chard leaves, and often their stems, with rice, onion and sometimes tomato. Basmati brings a fragrant aroma and distinct grains to a preparation that fits naturally into Turkish home cooking, where leafy greens are often simmered as a main or side dish.

It is usually served warm, though it is also pleasant at room temperature. The chard softens while the rice stays gently separate; a squeeze of lemon brightens it, and plain yogurt makes a familiar accompaniment. Light and vegetable-forward, it provides 65 calories per 100 g. For a plant-based meal, serve it with lemon or another vegetable side; using a modest amount of oil keeps the dish light.

How Nutritious Is Chard Dish with Basmati Rice?

Nutrient density

High

70/ 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

47/ 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 Dish with Basmati Rice 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 Dish with Basmati Rice 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 Dish with Basmati Rice Good For?

Vegan

✓ 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 Dish with Basmati Rice Fat Profile

SATURATED

0.26g

MONOUNSATURATED

0.26g

POLYUNSATURATED

0.46g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.