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Chard with ground beef Calories
Iron and protein source, balanced with leafy greens
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard with ground beef (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 8.1 g of carbs, 13 g of protein, 9.4 g of fat and 4 g of fiber. Its 396 µg of Vitamin K covers 330% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chard with ground beef Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
13g
· 26% DV
Fat
9.4g
· 12% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 31% · Fat 50%
Chard with ground beef nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 4 g | 14% |
| Protein | 13 g | 26% |
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 with ground beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 piece (medium) | 140 g | 133 kcal |
| 1 cup (medium) | 160 g | 152 kcal |
| 1 piece (large) | 200 g | 190 kcal |
| 1 cup (large) | 220 g | 209 kcal |
| 1 serving (large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Chard with ground beef
How do you make chard with ground beef?
Chard with ground beef is made by browning ground beef with onion, then adding chopped chard and cooking until tender. The leaves release moisture as they cook, so add only a little water if the pan becomes dry.
Should you use the stems in chard with ground beef?
Yes, chard stems work well in chard with ground beef. Chop them smaller than the leaves and add them to the pan first, since they take longer to soften; stir in the leaves after a few minutes.
Do you need to blanch chard before making chard with ground beef?
No, you do not need to blanch chard for chard with ground beef. Add the washed, chopped leaves directly to the pan; they wilt and cook with the beef. Blanching first can make the finished dish overly soft.
Can you use spinach instead of chard in chard with ground beef?
Yes, spinach can replace chard in chard with ground beef, but it cooks down faster and has more delicate leaves. Add it near the end of cooking, and leave out the chard stems since spinach has none.
What should you serve with chard with ground beef?
Chard with ground beef goes well with plain yogurt, rice, or crusty bread. If the dish already includes rice, serve it with a crisp salad or yogurt instead of another grain for a balanced meal.
How do you keep chard with ground beef from getting watery?
To keep chard with ground beef from getting watery, wash the leaves ahead and dry them well, then avoid adding much extra liquid. Cook uncovered for the last few minutes if the chard releases more moisture than expected.
Can you add rice to chard with ground beef?
Yes, rice can be added to chard with ground beef for a heartier, more stew-like dish. Stir it in with the chard and add enough hot water for the rice to cook; check the pan as it simmers.
Does chard with ground beef need tomato paste?
No, chard with ground beef does not need tomato paste. Many home-style versions use a little paste sautéed with the onion and beef, while others rely on the chard’s flavor or use chopped tomato instead.
How long does cooked chard with ground beef last in the fridge?
Cooked chard with ground beef generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and take out only the portion you plan to reheat.
Can you freeze chard with ground beef?
Yes, chard with ground beef can be frozen in airtight, freezer-safe containers once cooled. Freeze it in meal-sized portions for easier thawing; the chard may be softer after thawing and reheating, but the dish remains usable.
Chard with ground beef Vitamins & Minerals
Vitamins
Vitamin K
396µg · 330% DV
Vitamin A
576µg · 64% DV
B12
1.17µg · 49% DV
Vitamin C
25.2mg · 28% DV
Minerals
Zinc
2.88mg · 26% DV
Phosphorus
176mg · 25% DV
Copper
0.2mg · 22% DV
Selenium
11µg · 20% DV
Potassium ⭐
666mg · 20% DV
Sodium
378mg · 16% DV
Chard with ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard with ground beef
To burn the 171 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 with ground beef?
Chard with ground beef is a homestyle Turkish dish made by cooking leafy chard with minced beef, usually with onion and often tomato or pepper paste. The stems may go into the pot too, adding a tender, slightly earthy bite as they soften.
It is typically served warm as a simple lunch or supper, often with rice, bread or a spoonful of yogurt. The mild greens balance the savoury meat, making it an easy one-pot meal rather than a strongly spiced stew. Chard with ground beef provides protein alongside leafy greens and fibre; it has 7.2 g of protein per 100 g. For a lighter serving, use a little less beef and plenty of chard, and pair it with yogurt or a fresh salad.
How Nutritious Is Chard with ground beef?
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 with ground beef 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 with ground beef Contain Allergens?
No known major allergens
Which Diets Is Chard with ground beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chard with ground beef Fat Profile
SATURATED
3.78g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.