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Fiber and vitamin-rich, light and nutritious vegetable dish
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 4.2 g | 15% |
| Protein | 4.2 g | 8% |
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) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (extra small) | 100 g | 65 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 cup (medium) | 180 g | 117 kcal |
| 1 piece (large) | 250 g | 163 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 serving (medium) (200 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 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.
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
✓ 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
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.