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Pickled chard stems Calories
Low-calorie pickled vegetable, high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Pickled chard stems (50 g) has 11 calories. That works out to 22 calories per 100 g. It contains 2.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 60 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pickled chard stems Nutrition Facts
Selected: 1 serving (small) · 50 g
11
KCAL / 50G
Carbs
2.1g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 21% · Fat 7%
Pickled chard stems nutrition facts table · 1 serving (small) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 g | 1% |
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 Small Serving of Pickled chard stems?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 50 g | 11 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 2 tablespoon (chopped) | 30 g | 7 kcal |
| 3 piece (medium) | 60 g | 13 kcal |
| 1 cup (chopped) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 pack (whole) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Pickled chard stems
How do you make pickled chard stems?
Trim and wash fresh chard stems, cut them to fit a clean jar, and cover them with a vinegar pickling liquid or a salt brine, according to your recipe. Keep the stems submerged and follow the recipe’s storage and fermentation instructions.
What do pickled chard stems taste like?
Pickled chard stems taste tangy and salty, with a mild earthy flavour from the chard. Their texture can range from crisp to tender depending on how fresh the stems were and whether they were fermented or pickled with vinegar.
Can you eat pickled chard stems straight from the jar?
Yes, pickled chard stems are ready to eat once they have been prepared and pickled as directed. Drain a portion before serving, and use a clean utensil to take them from the jar so the remaining pickle stays in good condition.
Are pickled chard stems made from the leaves or the stalks?
Pickled chard stems are made from the thick stalks, not usually the leafy greens. The stalks hold their shape better in a pickle; chard leaves can be pickled too, but they soften faster and often need a different method.
Why are my pickled chard stems soft?
Pickled chard stems can turn soft if the stalks were old, cooked too long before pickling, or kept fermenting in warm conditions for too long. Start with firm, fresh stems and follow the recipe’s time and temperature guidance.
Should you use vinegar or salt brine for pickled chard stems?
Either method works, but it gives a different result. Vinegar pickling makes pickled chard stems tangy right away, while a salt-brine method develops its sourness through fermentation; use a tested recipe for whichever method you choose.
How should you store pickled chard stems after opening?
Keep opened pickled chard stems refrigerated and submerged in their liquid, using a clean utensil whenever you serve them. Store homemade pickles at room temperature only when you followed a reliable recipe specifically designed for that method.
How can you make pickled chard stems less salty?
Rinse a serving of pickled chard stems or briefly soak it in water to reduce some surface salt. A long soak can also wash away flavour and soften the stems, and it will not remove all the salt.
What goes well with pickled chard stems?
Pickled chard stems pair well with rich or mild foods, such as beans, grains, sandwiches, or a cheese board. Their sharp, salty flavour can also brighten a salad, but drain them first to avoid adding too much brine.
Can people with high blood pressure eat pickled chard stems?
Pickled chard stems can be high in sodium, so people managing high blood pressure may need to limit their portions. If you have been advised to restrict salt, ask your doctor or dietitian what amount fits your plan.
Pickled chard stems Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin C
2.5mg · 3% DV
B2
0.03mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Sodium
390mg · 17% DV
Manganese
0.09mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
105mg · 3% DV
Pickled chard stems Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pickled chard stems
To burn the 11 calories in 1 serving (small) (50 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 Pickled chard stems?
Pickled chard stems are the thick, crisp stalks of chard preserved in a salty brine, sometimes with vinegar. They fit into the wider tradition of home-pickled vegetables in Turkey, where seasonal produce is saved for serving through the year. The stems take on a tangy, salty flavour while usually retaining some crunch.
In Turkey they are served in small portions alongside everyday meals, and may be included on a mixed pickle or mezze plate. Elsewhere, they work much the same way as a sharp side for beans, grains or sandwiches. They are low in calories and provide some fibre, but are high in sodium. If you prefer a milder taste, briefly rinse a portion before serving.
How Nutritious Is Pickled chard stems?
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 Pickled chard stems Processed?
NOVA 3
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 Pickled chard stems Contain Allergens?
No known major allergens
Which Diets Is Pickled chard stems Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Pickled chard stems Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.