Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Chard Dolma with Bulgur and Minced Meat Calories
Traditional dolma made with chard leaves, bulgur, and minced meat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Chard Dolma with Bulgur and Minced Meat (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 17.4 g of carbs, 7.4 g of protein, 5 g of fat and 3.4 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Chard Dolma with Bulgur and Minced Meat Nutrition Facts
Selected: 3 piece (medium) · 120 g
144
KCAL / 120G
Carbs
17.4g
· 6% DV
Protein
7.4g
· 15% DV
Fat
5g
· 6% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 21% · Fat 31%
Chard Dolma with Bulgur and Minced Meat nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 17.4 g | 6% |
| Fiber | 3.4 g | 12% |
| Protein | 7.4 g | 15% |
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.
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
📸 Scan the code to get the app free.
How Many Calories in 3 Pieces of Chard Dolma with Bulgur and Minced Meat?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 144 kcal |
| 1 piece (small) | 40 g | 48 kcal |
| 2 piece (medium) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 cup (medium) | 150 g | 180 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 5 piece (large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chard Dolma with Bulgur and Minced Meat
What is chard dolma with bulgur and minced meat?
Chard dolma with bulgur and minced meat is a stuffed-leaf dish: a filling of bulgur, minced meat and seasonings is wrapped in chard leaves and cooked. Onion and tomato paste are common additions, and recipes may include lemon or herbs.
How do you make chard dolma with bulgur and minced meat?
To make chard dolma with bulgur and minced meat, soften the leaves briefly, then fill them with a mixture of bulgur, minced meat, onion and seasoning. Arrange the rolls snugly in a pot, add seasoned cooking liquid, and simmer until the filling is cooked through.
Do you blanch chard leaves for chard dolma with bulgur and minced meat?
Yes, briefly blanching the chard leaves makes them flexible enough to roll. Remove them as soon as they soften and drain them well; overcooking can make the leaves fragile and more likely to split while you wrap the filling.
Can you use chard stems in chard dolma with bulgur and minced meat?
Yes, thin chard stems can be chopped and added to the filling, or cooked beneath the rolls in the pot. Their texture is firmer than the leaves, so finely slice them if you want them to soften at the same rate.
What type of bulgur is best for chard dolma with bulgur and minced meat?
Fine bulgur is usually the easiest choice for chard dolma with bulgur and minced meat because it softens as the rolls cook. Coarser bulgur can work, but it may need extra liquid or partial cooking before it goes into the filling.
How do you stop chard dolma with bulgur and minced meat from unrolling?
Roll the leaves snugly without overfilling them, and place each roll seam-side down in the pot. Packing the rolls close together and weighing them with a heat-safe plate helps keep chard dolma with bulgur and minced meat intact as it simmers.
What do you serve with chard dolma with bulgur and minced meat?
Chard dolma with bulgur and minced meat pairs well with plain yogurt, a lemon wedge or a crisp salad. A light soup also makes a suitable starter, while yogurt sauce offers a cool contrast to the warm, savory filling.
Can you make chard dolma with bulgur and minced meat ahead of time?
Yes, you can roll chard dolma with bulgur and minced meat ahead and refrigerate it uncooked in a covered dish until you are ready to cook. You can also cook it in advance and reheat it gently with a splash of water.
Can chard dolma with bulgur and minced meat be frozen?
Yes, cooked chard dolma with bulgur and minced meat freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat it gently; the chard leaves may be softer after freezing, so avoid vigorous stirring.
How is chard dolma with bulgur and minced meat different from grape-leaf dolma?
Chard dolma with bulgur and minced meat uses broad, tender chard leaves, while grape-leaf dolma is wrapped in vine leaves. Chard rolls are often larger and milder in flavor; vine leaves usually bring a more pronounced tang.
Chard Dolma with Bulgur and Minced Meat Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
B12
0.42µg · 18% DV
Vitamin A
144µg · 16% DV
Vitamin C
12mg · 13% DV
Minerals
Phosphorus
94mg · 13% DV
Selenium
7.2µg · 13% DV
Zinc
1.32mg · 12% DV
Copper
0.11mg · 12% DV
Sodium
252mg · 11% DV
Potassium ⭐
312mg · 9% DV
Chard Dolma with Bulgur and Minced Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard Dolma with Bulgur and Minced Meat
To burn the 144 calories in 3 piece (medium) (120 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 Dolma with Bulgur and Minced Meat?
Chard Dolma with Bulgur and Minced Meat is made by wrapping chard leaves around a filling of bulgur, minced meat and often onion, then simmering the parcels until tender. It belongs to the family of stuffed-leaf dishes found across Türkiye and the wider eastern Mediterranean, with seasoning and tang varying from household to household.
The leaves become soft while the bulgur filling stays pleasantly hearty; it is commonly served warm, sometimes with yoghurt or a squeeze of lemon. For English-speaking readers, it works well as a main dish alongside salad, or as part of a spread of small plates. Bulgur, meat and chard make it a filling combination, with 6.2 g of protein per 100 g. Pair it with plain yoghurt and fresh vegetables for a balanced, lighter-feeling meal.
How Nutritious Is Chard Dolma with Bulgur and Minced Meat?
Nutrient density
Medium
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
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 Dolma with Bulgur and Minced Meat 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 Dolma with Bulgur and Minced Meat Contain Allergens?
No known major allergens
Which Diets Is Chard Dolma with Bulgur and Minced Meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chard Dolma with Bulgur and Minced Meat Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Compare Chard Dolma with Bulgur and Minced Meat
Foods Similar to Chard Dolma with Bulgur and Minced Meat
Have another question about Chard Dolma with Bulgur and Minced Meat?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.