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Chard Salad with Strained Yogurt Calories
A light salad made with chard and strained yogurt, providing protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard Salad with Strained Yogurt (180 g) has 144 calories. That works out to 80 calories per 100 g. It contains 9.9 g of carbs, 8.1 g of protein, 8.1 g of fat and 3.2 g of fiber. Its 396 µg of Vitamin K covers 330% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chard Salad with Strained Yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
144
KCAL / 180G
Carbs
9.9g
· 4% DV
Protein
8.1g
· 16% DV
Fat
8.1g
· 10% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 22% · Fat 51%
Chard Salad with Strained Yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.09 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 8.1 g | 16% |
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 Salad with Strained Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 144 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 2 tablespoon (medium) | 30 g | 24 kcal |
| 0.25 cup (small) | 60 g | 48 kcal |
| 100 g | 100 g | 80 kcal |
| ½ cup (medium) | 120 g | 96 kcal |
| 1 serving (small) | 120 g | 96 kcal |
| 1 cup (chopped) | 240 g | 192 kcal |
| 1 serving (large) | 280 g | 224 kcal |
| 1 serving (extra large) | 400 g | 320 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Chard Salad with Strained Yogurt
How do you make Chard Salad with Strained Yogurt?
To make Chard Salad with Strained Yogurt, cook washed chard until tender, drain it thoroughly, and let it cool. Mix strained yogurt with salt and, if you like, garlic, then fold in the chard. Chill before serving so the flavors come together.
What is in Chard Salad with Strained Yogurt?
Chard Salad with Strained Yogurt is made with cooked chard and thick strained yogurt, usually seasoned with salt and often garlic. Some versions add olive oil, walnuts, or dried mint, but those are optional additions rather than essential ingredients.
Can you eat Chard Salad with Strained Yogurt warm?
It is usually served chilled or at room temperature, rather than warm. Let the cooked chard cool before mixing it with the yogurt; adding it hot can loosen the yogurt and make the salad watery. A little olive oil on top works well at serving.
Should the chard be boiled or sautéed for Chard Salad with Strained Yogurt?
Either method works for Chard Salad with Strained Yogurt. Boiling gives the chard a mild flavor, while sautéing it in a little oil makes the flavor more pronounced. In both cases, drain off excess moisture and cool the chard before adding yogurt.
Can you use chard stems in Chard Salad with Strained Yogurt?
Yes, the stems can be included in Chard Salad with Strained Yogurt. Chop them finely and cook them before adding the leaves, since they take longer to soften. This keeps the stems tender without overcooking the leafy part.
What can you use instead of strained yogurt in Chard Salad with Strained Yogurt?
Thick Greek-style yogurt can stand in for strained yogurt in Chard Salad with Strained Yogurt. If your yogurt is runny, drain it through a fine sieve or clean cloth first; otherwise, excess liquid can make the cooked chard salad loose.
Does Chard Salad with Strained Yogurt traditionally include garlic?
Garlic is a common addition to Chard Salad with Strained Yogurt, though it is not required in every version. Stir minced or crushed garlic into the yogurt before combining it with the cooled chard, and use less if you want a milder flavor.
Can Chard Salad with Strained Yogurt be made ahead?
Yes, Chard Salad with Strained Yogurt can be prepared ahead and kept covered in the refrigerator. Drain the cooked chard well before mixing it with the yogurt, and stir the salad before serving. Add any crunchy toppings just before it goes to the table.
What goes well with Chard Salad with Strained Yogurt?
Chard Salad with Strained Yogurt pairs well with grilled meat or chicken, grain dishes, and other vegetable sides. It can also be served with bread as a light meal. Its cool, creamy texture makes it a useful contrast to warm, savory dishes.
Can Chard Salad with Strained Yogurt be made with frozen chard?
Yes, frozen chard works in Chard Salad with Strained Yogurt. Thaw and drain it very thoroughly, then cool it before mixing it with the yogurt. Frozen chard is often softer than fresh, so avoid cooking it longer than needed.
Chard Salad with Strained Yogurt Vitamins & Minerals
Vitamins
Vitamin K
396µg · 330% DV
Vitamin A
324µg · 36% DV
Folate
81µg · 20% DV
Vitamin C
18mg · 20% DV
Minerals
Phosphorus
162mg · 23% DV
Calcium
216mg · 22% DV
Copper
0.18mg · 20% DV
Manganese
0.45mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
468mg · 14% DV
Chard Salad with Strained Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard Salad with Strained Yogurt
To burn the 144 calories in 1 serving (medium) (180 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 Salad with Strained Yogurt?
Chard salad with strained yogurt is a Turkish-style home dish made by cooling cooked chard and folding it into thick, strained yogurt. Garlic and a little olive oil are common additions, though the exact seasoning varies from kitchen to kitchen.
The chard is tender, while the yogurt gives the salad a cool, creamy contrast. In Turkey it is often served as a meze or side dish, alongside grilled foods and other small plates; it also works well with bread for a simple lunch. It is a vegetable-forward choice that provides protein and calcium, with about 4.5 g of protein per 100 g. For a lighter version, use lower-fat strained yogurt and cook the chard with little added oil.
How Nutritious Is Chard Salad with Strained Yogurt?
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 Salad with Strained Yogurt 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 Salad with Strained Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Chard Salad with Strained Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chard Salad with Strained Yogurt Fat Profile
SATURATED
4.32g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.