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Chard Omelette Calories
Protein- and fiber-rich omelette made with eggs and chard.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chard Omelette (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3.8 g of carbs, 9.1 g of protein, 8.8 g of fat and 1.6 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chard Omelette Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
9.1g
· 18% DV
Fat
8.8g
· 11% 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 12% · Protein 28% · Fat 60%
Chard Omelette nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 9.1 g | 18% |
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 Medium Chard Omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 2 piece (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chard Omelette
How do you make a chard omelette?
To make a chard omelette, chop washed chard and sauté it until wilted and its excess moisture has evaporated. Pour in beaten eggs, then cook over low heat until set. Add cheese or herbs if you like, but avoid crowding the pan with wet leaves.
Should you cook chard before adding it to a chard omelette?
Yes, cook the chard briefly before adding the eggs. Raw leaves can release water in the pan and stay tough while the eggs set. Sauté the chopped chard until wilted, then add the beaten eggs and finish cooking.
Can you use chard stems in a chard omelette?
Yes, chard stems work in a chard omelette and add a mild crunch. Chop them finely and sauté them before the leaves, since stems take longer to soften. Add the leaves afterward so they do not overcook while the stems cook through.
Why is my chard omelette watery?
A chard omelette usually turns watery when the leaves hold washing water or release moisture into the pan. Dry the chard well, sauté it until the liquid evaporates, and only then add the eggs. A crowded pan can also trap steam and leave excess moisture.
What cheese goes well in a chard omelette?
Feta, goat cheese, and cheddar all pair well with a chard omelette. Feta gives it a salty, tangy flavor, while goat cheese is creamy and cheddar melts smoothly. Add a modest amount so the cheese does not overpower the chard.
What herbs and seasonings work in a chard omelette?
Dill, parsley, black pepper, and a little nutmeg complement a chard omelette. Add fresh herbs near the end so their flavor stays bright. Taste before adding salt if you are using feta or another salty cheese.
How do you stop a chard omelette from sticking to the pan?
Use a well-heated nonstick pan with a thin coating of oil or butter to stop a chard omelette from sticking. Let the eggs begin to set before folding or turning them, and keep the heat moderate so the underside does not brown before the center cooks.
How long does a chard omelette keep in the fridge?
A cooked chard omelette keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat it until hot throughout. Discard it if it has been left at room temperature for an extended period.
Can you freeze a chard omelette?
Yes, you can freeze a chard omelette, although the eggs may become softer and the chard may release water after thawing. Freeze it in portions in an airtight container, thaw it in the refrigerator, and reheat it thoroughly before serving.
Is a chard omelette good for weight loss?
A chard omelette can fit into a weight-loss meal plan because eggs provide protein and chard adds vegetables and fiber. Cooking it with a modest amount of oil and pairing it with fresh vegetables can make it a filling meal without relying on calorie-heavy sides.
Chard Omelette Vitamins & Minerals
Vitamins
Vitamin K
216µg · 180% DV
Biotin
12µg · 40% DV
B12
0.72µg · 30% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
156mg · 22% DV
Iodine
22µg · 15% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
384mg · 11% DV
Sodium
180mg · 8% DV
Chard Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard Omelette
To burn the 132 calories in 1 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 Omelette?
Chard Omelette is a simple home-style dish made by cooking chopped chard with beaten eggs in a pan. The greens may be softened briefly first, sometimes with onion, before the eggs are added. It is a familiar way to make a quick meal from garden greens in Turkish cooking.
Serve it warm for breakfast or as a light lunch or supper, with bread, yoghurt or a fresh salad. The eggs make it a source of protein, while chard adds some fibre and a leafy, earthy flavour. For a lighter plate, use just enough oil to coat the pan and pair the omelette with salad rather than a large serving of bread.
How Nutritious Is Chard Omelette?
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
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 Omelette 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 Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Chard Omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 Omelette Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.