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●Low GI

Chard Rolls with Cheese and Bulgur Calories

Bulgur and cheese filling wrapped in chard leaves; nutrition varies with the cheese and oil used.

In season: Spring · Summer · Autumn

CALORIES · 100 G

151kcal

GI

45low

POTASSIUM · 100 G

310mg

FIBER · 100 G

3.1g

Quick answer

1 serving (medium) of Chard Rolls with Cheese and Bulgur (200 g) has 302 calories. That works out to 151 calories per 100 g. It contains 34.4 g of carbs, 12.2 g of protein, 12.4 g of fat and 6.2 g of fiber. Its 240 µg of Vitamin K covers 200% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Chard Rolls with Cheese and Bulgur Nutrition Facts

Selected: 1 serving (medium) · 200 g

302

KCAL / 200G

Carbs

34.4g

· 13% DV

Protein

12.2g

· 24% DV

Fat

12.4g

· 16% DV

Fiber

6.2g

· 22% DV

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

Calories come from: Carbs 46% · Protein 16% · Fat 38%

Chard Rolls with Cheese and Bulgur nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories302 kcal
Total fat12.4 g16%
Saturated fat4.6 g23%
Trans fat0.1 g
Sodium660 mg29%
Total carbohydrate34.4 g13%
Fiber6.2 g22%
Protein12.2 g24%

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 Rolls with Cheese and Bulgur?

ServingAmountCalories
1 serving (medium)200 g302 kcal
1 piece (small)45 g68 kcal
1 piece (medium)65 g98 kcal
1 piece (large)85 g128 kcal
100 g100 g151 kcal
1 serving (small)150 g227 kcal
3 piece (medium)180 g272 kcal
1 cup (chopped)190 g287 kcal
1 serving (large)280 g423 kcal

Calculated from 151 calories per 100 g.

Frequently Asked Questions About Chard Rolls with Cheese and Bulgur

How do you make chard rolls with cheese and bulgur?

Chard rolls with cheese and bulgur are made by wrapping a bulgur-and-cheese filling in softened chard leaves and cooking the rolls in a pot. Briefly blanch the leaves, trim or flatten thick stems, and leave room for the bulgur to expand.

What cheese works best in chard rolls with cheese and bulgur?

Feta-style cheese or another crumbly, tangy cheese works well in chard rolls with cheese and bulgur. If the cheese is salty, taste the filling before adding extra salt; a milder fresh cheese gives a softer, less salty result.

How do you keep chard rolls with cheese and bulgur from falling apart?

To keep chard rolls with cheese and bulgur intact, soften the leaves until flexible and avoid overfilling them. Fold the sides over the filling, roll snugly, and place each roll seam-side down in the pan so it stays closed while cooking.

Does the bulgur need to be cooked before making chard rolls with cheese and bulgur?

It depends on the bulgur used for chard rolls with cheese and bulgur. Fine bulgur may soften after soaking, while coarser bulgur often needs partial cooking or enough liquid and cooking time inside the rolls to become tender.

What do you serve with chard rolls with cheese and bulgur?

Chard rolls with cheese and bulgur pair well with plain or garlicky yogurt and a crisp salad. The cool, tangy sides balance the savory filling; serve them as a main dish or as part of a spread of small plates.

Can you prepare chard rolls with cheese and bulgur ahead of time?

Yes, you can roll chard rolls with cheese and bulgur a day ahead and refrigerate them uncooked in a covered container. Bulgur may absorb moisture while waiting, so add a little liquid to the pan if needed when you cook them.

Can you freeze chard rolls with cheese and bulgur?

Yes, chard rolls with cheese and bulgur can be frozen, though the chard may soften after thawing. Cool cooked rolls, freeze them in airtight portions, and thaw them in the refrigerator before reheating gently until hot throughout.

How long do leftover chard rolls with cheese and bulgur last in the fridge?

Cooked chard rolls with cheese and bulgur keep for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.

Can chard rolls with cheese and bulgur be eaten hot or cold?

Chard rolls with cheese and bulgur can be served hot, warm, or cold. Warm rolls have a softer, more aromatic cheese filling; chilled rolls work well as part of a picnic or a make-ahead lunch.

Are chard rolls with cheese and bulgur a healthy meal?

Chard rolls with cheese and bulgur can make a balanced meal because they combine leafy greens, bulgur, and cheese. Keep added oil and salty cheese moderate, and add a fresh salad or other vegetables for a more varied plate.

Chard Rolls with Cheese and Bulgur Vitamins & Minerals

Vitamins

Vitamin K

240µg · 200% DV

Vitamin A

330µg · 37% DV

B12

0.56µg · 23% DV

Vitamin C

21mg · 23% DV

Minerals

Manganese

1.04mg · 45% DV

Phosphorus

230mg · 33% DV

Copper

0.26mg · 29% DV

Sodium

660mg · 29% DV

Potassium ⭐

620mg · 18% DV

Chard Rolls with Cheese and Bulgur Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

12
Medium

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

How to Burn Off Chard Rolls with Cheese and Bulgur

To burn the 302 calories in 1 serving (medium) (200 g):

🚶

75min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

41min

Cycling

🏊

35min

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 Cheese and Bulgur?

Chard Rolls with Cheese and Bulgur are a Turkish-style home-cooked dish: tender chard leaves are wrapped around a filling of bulgur and cheese, then cooked until soft. Chard is also used for other stuffed-leaf dishes in Turkey, while the cheese gives this version its distinctive savoury filling.

The leaves bring a gentle, earthy flavour, balanced by bulgur’s hearty bite and the cheese’s saltiness. The rolls are usually served warm or at room temperature, often as a light main with yoghurt or a fresh salad. Bulgur contributes fibre, while the cheese and amount of oil shape how rich the dish feels. For a lighter plate, use oil sparingly and pair the rolls with plenty of vegetables.

How Nutritious Is Chard Rolls with Cheese and Bulgur?

Nutrient density

Medium

58/ 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

50/ 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 Rolls with Cheese and 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 Cheese and Bulgur Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Chard Rolls with Cheese and Bulgur 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 Rolls with Cheese and Bulgur Fat Profile

SATURATED

4.6g

MONOUNSATURATED

5g

POLYUNSATURATED

2g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.