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Iron and fiber source, protein-rich main dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chard stew with ground beef (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 13 g of carbs, 12.4 g of protein, 7.2 g of fat and 4.4 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
170
KCAL / 200G
Carbs
13g
· 5% DV
Protein
12.4g
· 25% DV
Fat
7.2g
· 9% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 30% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 4.4 g | 16% |
| Protein | 12.4 g | 25% |
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 | 170 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (mini) | 100 g | 85 kcal |
| 1 serving (small) | 150 g | 128 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (jumbo) | 400 g | 340 kcal |
| 1 pack (extra large) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Chard stew with ground beef is made by browning the beef with onion, then simmering it with chopped chard, tomato or tomato paste, and a little liquid. Add the leaves after the stems so everything turns tender without overcooking the greens.
Yes, the stems are edible and work well in chard stew with ground beef. Slice them thinly and start cooking them before the leaves, since they take longer to soften. Trim off any dry or damaged ends first.
Black pepper, paprika, and a little cumin pair well with chard stew with ground beef. Tomato paste and onion provide much of the familiar savory flavor, so start with modest seasoning and adjust it near the end of cooking.
Yes, rice can be added to chard stew with ground beef, though many versions leave it out. Add a small amount with enough liquid for it to cook through; otherwise, serve the stew over rice instead.
Chard stew with ground beef goes well with crusty bread, rice, or bulgur, plus plain yogurt. Since the stew already contains greens and meat, a simple side keeps the meal satisfying without competing with its savory flavor.
Chard stew with ground beef is a home-style dish common in Turkish cooking, where pazı is often cooked with minced meat, onion, and tomato paste. Recipes vary between households, including whether they add rice or serve it with yogurt.
Yes, spinach can replace chard in chard stew with ground beef, but the result will be softer and less substantial. Spinach wilts faster, so add it near the end; it does not need the longer cooking time that chard stems do.
To keep chard stew with ground beef from tasting bitter, use fresh chard, remove any tough damaged leaves, and avoid scorching the onion or tomato paste. A little acidity from tomato or lemon can also balance the greens' earthy flavor.
Yes, chard stew with ground beef can be frozen in airtight, meal-sized containers once cooled. Thaw it in the refrigerator and reheat it thoroughly; the chard may become softer after freezing, but the stew is still suitable for serving.
Chard stew with ground beef keeps in the refrigerator for a few days in a covered container. Refrigerate it promptly after cooking, and discard it if it develops an off smell, unusual appearance, or signs of spoilage.
Vitamins
Vitamin K
360µg · 300% DV
Vitamin A
420µg · 47% DV
B12
0.84µg · 35% DV
Folate
110µg · 28% DV
Minerals
Phosphorus
156mg · 22% DV
Zinc
2.2mg · 20% DV
Manganese
0.46mg · 20% DV
Potassium ⭐
680mg · 20% DV
Sodium
440mg · 19% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 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 stew with ground beef is a home-style Turkish dish in which chopped chard leaves and stems simmer with minced beef, onion and usually tomato or tomato paste. Some cooks add a little rice to make it more filling, while the exact balance of greens, meat and broth varies from kitchen to kitchen.
The chard softens into the savoury, gently tangy cooking liquid, with the beef adding richness. In Turkey, it is commonly served as a main meal with rice, bread or yoghurt; it also works well as a simple one-pot dinner elsewhere. It provides protein from the beef and fibre from the chard. For a lighter serving, use a modest amount of oil and pair it with yoghurt or a crisp salad.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
2.4g
MONOUNSATURATED
2.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.