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Chard with meatballs Calories
Iron and fiber rich, protein main dish
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard with meatballs (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 13.6 g of carbs, 18.7 g of protein, 11.4 g of fat and 4.8 g of fiber. Its 374 µg of Vitamin K covers 312% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chard with meatballs Nutrition Facts
Selected: 1 serving (medium) · 220 g
242
KCAL / 220G
Carbs
13.6g
· 5% DV
Protein
18.7g
· 37% DV
Fat
11.4g
· 15% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 32% · Fat 45%
Chard with meatballs nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.07 g | |
| Sodium | 748 mg | 33% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 4.8 g | 17% |
| Protein | 18.7 g | 37% |
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 meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 242 kcal |
| 1 piece (medium) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 2 piece (large) | 180 g | 198 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 serving (large) | 320 g | 352 kcal |
| 1 bottle (whole) | 350 g | 385 kcal |
| 2 cup (large) | 360 g | 396 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chard with meatballs
How do you make chard with meatballs?
To make chard with meatballs, cook small seasoned meatballs with chopped chard in a tomato-and-onion sauce. Brown the meatballs briefly first, add the sauce and chard, then simmer gently until the meatballs are cooked through and the leaves are tender.
What goes into chard with meatballs?
Chard with meatballs typically combines chard, ground meat, onion, and tomato or tomato paste. The meatballs may include breadcrumbs or another binder and seasonings; some versions add rice or bulgur to the pot for a heartier stew.
How do you stop the meatballs falling apart in chard with meatballs?
To keep the meatballs intact in chard with meatballs, mix the ground meat thoroughly with a binder such as breadcrumbs, shape the balls firmly, and let them rest before cooking. Add them to gently simmering sauce and avoid frequent stirring.
Can you use chard stems in chard with meatballs?
Yes, chard stems work well in chard with meatballs. Slice them thinly and start cooking them before the leaves, since they take longer to soften. Add the leaves later so both parts of the chard finish at a similar texture.
Should you brown the meatballs before adding them to chard with meatballs?
Browning the meatballs first is helpful but not essential for chard with meatballs. It adds a savory, roasted flavor and helps the balls hold their shape; if you skip browning, lower them carefully into gently simmering sauce instead.
What do you serve with chard with meatballs?
Chard with meatballs pairs well with rice, bulgur, crusty bread, or plain yogurt. If the dish already contains rice or bulgur, serve it with a simple salad or yogurt rather than adding another filling side.
Can you make chard with meatballs ahead of time?
Yes, chard with meatballs can be cooked ahead and reheated. Cool it promptly, refrigerate it in a covered container, and reheat until steaming hot throughout; add a splash of water if the sauce has thickened while chilling.
Can you freeze chard with meatballs?
Yes, chard with meatballs can be frozen in airtight portions once cooled. The meatballs freeze well, though the chard may become softer after thawing. Defrost it in the refrigerator and reheat gently, stirring carefully to keep the meatballs whole.
Can spinach replace chard in chard with meatballs?
Yes, spinach can replace chard in chard with meatballs, but it wilts faster and has no equivalent to the firm chard stems. Add spinach near the end of cooking so it softens without becoming overly mushy.
Is chard with meatballs a healthy meal?
Yes, chard with meatballs can be a balanced main dish because it pairs protein-rich meatballs with a leafy vegetable. Chard contributes fiber and iron; keeping added oil moderate and choosing a simple side can make the meal lighter.
Chard with meatballs Vitamins & Minerals
Vitamins
Vitamin K
374µg · 312% DV
B12
1.54µg · 64% DV
Vitamin A
462µg · 51% DV
Vitamin C
28.6mg · 32% DV
Minerals
Phosphorus
242mg · 35% DV
Sodium
748mg · 33% DV
Selenium
15µg · 27% DV
Copper
0.24mg · 27% DV
Potassium ⭐
814mg · 24% DV
Chard with meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard with meatballs
To burn the 242 calories in 1 serving (medium) (220 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 meatballs?
Chard with meatballs is a Turkish home-style dish of tender chard cooked with small, seasoned meatballs. As it simmers, the greens soften and take on the savoury flavour of the meat, making a comforting one-pot meal with a mild, earthy taste.
It is usually served hot, often with bread and a spoonful of yoghurt alongside. For English-speaking cooks, it is an easy way to use leafy chard in a substantial meal rather than serving it as a side. The chard contributes fibre, while the meatballs make it a useful source of protein: each 100 g provides 8.5 g. Choose lean mince and use a little oil for a lighter version.
How Nutritious Is Chard with meatballs?
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 meatballs 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 meatballs Contain Allergens?
No known major allergens
Which Diets Is Chard with meatballs Good For?
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
Chard with meatballs Fat Profile
SATURATED
3.96g
MONOUNSATURATED
4.62g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.