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Bulgur and cheese filling wrapped in chard leaves; nutrition varies with the cheese and oil used.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 4.6 g | 23% |
| Trans fat | 0.1 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 6.2 g | 22% |
| Protein | 12.2 g | 24% |
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 | 302 kcal |
| 1 piece (small) | 45 g | 68 kcal |
| 1 piece (medium) | 65 g | 98 kcal |
| 1 piece (large) | 85 g | 128 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (small) | 150 g | 227 kcal |
| 3 piece (medium) | 180 g | 272 kcal |
| 1 cup (chopped) | 190 g | 287 kcal |
| 1 serving (large) | 280 g | 423 kcal |
Calculated from 151 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 302 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 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.
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.
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.
Contains these allergens:
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
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.