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Chard rolls with bulgur Calories
Fiber-rich chard rolls stuffed with bulgur
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chard rolls with bulgur (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 19.3 g of carbs, 3.8 g of protein, 5.6 g of fat and 4.6 g of fiber. Its 306 µg of Vitamin K covers 255% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Chard rolls with bulgur Nutrition Facts
Selected: 1 piece (medium) · 120 g
142
KCAL / 120G
Carbs
19.3g
· 7% DV
Protein
3.8g
· 8% DV
Fat
5.6g
· 7% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 11% · Fat 35%
Chard rolls with bulgur nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 19.3 g | 7% |
| Fiber | 4.6 g | 16% |
| Protein | 3.8 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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How Many Calories in 1 Medium Chard rolls with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 142 kcal |
| 1 piece (small) | 70 g | 83 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (large) | 170 g | 201 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (chopped) | 200 g | 236 kcal |
| 2 piece (double) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 3 piece (triple) | 360 g | 425 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Chard rolls with bulgur
How do you make chard rolls with bulgur?
Chard rolls with bulgur are made by wrapping a seasoned bulgur filling in softened chard leaves and simmering the rolls until tender. Blanch the leaves briefly so they bend without tearing, fill them lightly, and arrange them seam-side down in a snug layer in the pot.
What is in the filling for chard rolls with bulgur?
The filling for chard rolls with bulgur commonly includes bulgur, onion, tomato paste, herbs, olive oil, and spices. Parsley and mint are popular additions, while some home recipes include tomato or minced meat. Mix the filling evenly so each roll cooks consistently.
How do you prepare chard leaves for chard rolls with bulgur?
Wash the chard leaves and trim or thin their thick central ribs, which can make rolling difficult. Briefly blanch the leaves until pliable, then drain and cool them. Avoid overcooking at this stage, since very soft leaves are more likely to split.
How do you keep chard rolls with bulgur from unrolling while cooking?
To keep chard rolls with bulgur intact, avoid overfilling the leaves, tuck in the sides, and place each roll seam-side down in the pot. Pack the rolls close together and cover them with a plate while they simmer gently.
Are chard rolls with bulgur served hot or cold?
Chard rolls with bulgur can be served hot, warm, or at room temperature. Olive-oil versions are often served cool or at room temperature, while meat-filled versions are commonly eaten hot. Plain or garlic yogurt makes a popular accompaniment.
Can you use rice instead of bulgur in chard rolls with bulgur?
Yes, rice can replace bulgur in chard rolls, but the result is a rice-filled version rather than chard rolls with bulgur. Rice expands as it cooks, so leave extra room in each leaf and adjust the cooking liquid to suit your recipe.
What do you serve with chard rolls with bulgur?
Chard rolls with bulgur pair well with plain or garlic yogurt, a crisp salad, or a simple soup. These sides complement the savory filling without overpowering the chard. For a Turkish-style meal, serve the rolls with yogurt and fresh lemon wedges.
Can you make chard rolls with bulgur ahead of time?
Yes, you can make chard rolls with bulgur ahead of time and refrigerate them after cooking. Let them cool, store them covered, and reheat gently with a splash of water so the leaves do not dry out. They can also be served cold or at room temperature.
How long do chard rolls with bulgur last in the fridge?
Chard rolls with bulgur keep for about three days in a covered container in the refrigerator. Refrigerate them once they have cooled rather than leaving them out for an extended time. Reheat only the portion you plan to eat.
Can you freeze chard rolls with bulgur?
Yes, chard rolls with bulgur can be frozen after cooking and cooling. Pack them in an airtight container, preferably in meal-sized portions, and thaw them in the refrigerator before reheating. The chard leaves may be a little softer after thawing.
Chard rolls with bulgur Vitamins & Minerals
Vitamins
Vitamin K
306µg · 255% DV
Vitamin A
218.4µg · 24% DV
Vitamin C
11.28mg · 13% DV
Folate
40.8µg · 10% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.13mg · 14% DV
Sodium
252mg · 11% DV
Phosphorus
74mg · 11% DV
Potassium ⭐
322mg · 9% DV
Chard rolls with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard rolls with bulgur
To burn the 142 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 rolls with bulgur?
Chard rolls with bulgur are a home-style Turkish dish: tender chard leaves are wrapped around a filling of bulgur, usually cooked with onion and seasonings. Depending on the household or region, the filling may also include tomato paste and fresh herbs, and the rolls are gently simmered until tender.
In Turkey they’re served warm or at room temperature, as a main dish or alongside other dishes; lemon is a natural finishing touch, and some people serve them with yogurt. Chard and bulgur make them a fibre-rich, satisfying choice, with much of their energy coming from the grain. For a lighter plate, use a modest amount of oil and pair the rolls with a crisp salad.
How Nutritious Is Chard rolls with bulgur?
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 rolls with bulgur 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 rolls with bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Chard rolls with bulgur Good For?
Vegan
✓ 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 rolls with bulgur Fat Profile
SATURATED
0.86g
MONOUNSATURATED
2.41g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.