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Chard stew with almond Calories
Fiber-rich chard stew enriched with almonds, providing vitamin E and magnesium
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard stew with almond (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 10.4 g of carbs, 5.2 g of protein, 9.2 g of fat and 4.9 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chard stew with almond Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
5.2g
· 10% DV
Fat
9.2g
· 12% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 14% · Fat 57%
Chard stew with almond nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 5.2 g | 10% |
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 stew with almond?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 4 tablespoon (medium) | 72 g | 56 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 160 g | 125 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 piece (whole) | 320 g | 250 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Chard stew with almond
How do you make chard stew with almond?
Chard stew with almond is made by softening chopped chard with aromatics, then cooking it until tender and adding almonds. Add the almonds near the end if you want them to retain some crunch.
What should you serve with chard stew with almond?
Chard stew with almond pairs well with crusty bread, rice, or a simple grain side. A squeeze of lemon or a fresh salad can brighten the earthy chard without overwhelming the almonds.
Can you freeze chard stew with almond?
Yes, you can freeze chard stew with almond, though the chard may soften and the almonds can lose their crunch after thawing. For a better texture, freeze the stew without the almonds and add them when serving.
Can you eat chard stew with almond cold?
Yes, chard stew with almond can be eaten cold or at room temperature, although it is often served warm. If you made it ahead, add any reserved toasted almonds just before serving so they stay crisp.
Should you use the stems in chard stew with almond?
Yes, chard stems work well in chard stew with almond and add a slightly firmer bite. Slice them thinly and start cooking them before the leaves, since they take longer to become tender.
How do you keep chard stew with almond from getting watery?
To keep chard stew with almond from getting watery, drain the washed chard well and cook it uncovered so excess liquid can evaporate. Chard releases moisture as it cooks, so avoid adding much extra liquid at the start.
Can you make chard stew with almond ahead of time?
Yes, you can make chard stew with almond ahead and refrigerate it in a covered container. Reheat only the portion you plan to eat, then add toasted almonds at the end for a fresher texture.
How should you wash chard for chard stew with almond?
Wash the leaves and stems for chard stew with almond separately under running water, since soil can cling around the stems and leaf folds. Drain them thoroughly before chopping to avoid adding excess water to the pot.
What can you use instead of almonds in chard stew with almond?
Pumpkin seeds or sunflower seeds can replace almonds in chard stew with almond if you want a similar crunch. Toast them lightly and sprinkle them over the finished stew rather than simmering them for a long time.
Why do the almonds go soft in chard stew with almond?
Almonds soften in chard stew with almond when they simmer in the moist dish for too long. For a crunchier finish, toast them separately and scatter them over each serving just before eating.
Chard stew with almond Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
333µg · 37% DV
Vitamin E
4.32mg · 29% DV
Vitamin C
19.8mg · 22% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Magnesium
83mg · 20% DV
Potassium ⭐
612mg · 18% DV
Sodium
324mg · 14% DV
Chard stew with almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard stew with almond
To burn the 140 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 stew with almond?
Chard stew with almonds is a Turkish-style home-cooked vegetable dish, made by simmering chard leaves and stems, often with onion, then adding almonds. Chard is a familiar ingredient in Turkish kitchens, where it is commonly cooked in a pot rather than served raw; the almonds bring a gently sweet, nutty note.
The chard turns tender while the almonds add a little bite. Serve it warm or at room temperature, with bread or alongside other vegetable dishes. It is a fibre-containing choice for a vegetable-focused meal, and the almonds make it more substantial. For a lighter version, use olive oil sparingly and add the almonds just before serving so they retain some crunch.
How Nutritious Is Chard stew with almond?
Nutrient density
Very 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 stew with almond 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 stew with almond Contain Allergens?
Contains these allergens:
Which Diets Is Chard stew with almond Good For?
Vegan
✓ 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 stew with almond Fat Profile
SATURATED
0.9g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.