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Sauteed chard, low oil Calories
Rich in vitamins A and K and magnesium; low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed chard, low oil (175 g) has 61 calories. That works out to 35 calories per 100 g. It contains 7.2 g of carbs, 3.3 g of protein, 2.1 g of fat and 4.6 g of fiber. Its 560 µg of Vitamin K covers 467% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed chard, low oil Nutrition Facts
Selected: 1 cup (chopped) · 175 g
61
KCAL / 175G
Carbs
7.2g
· 3% DV
Protein
3.3g
· 7% DV
Fat
2.1g
· 3% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 22% · Fat 31%
Sauteed chard, low oil nutrition facts table · 1 cup (chopped) (175 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 4.6 g | 16% |
| Protein | 3.3 g | 7% |
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 Cup of Chopped Sauteed chard, low oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 175 g | 61 kcal |
| 1 tablespoon (chopped) | 18 g | 6 kcal |
| 1 cup (chopped) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 120 g | 42 kcal |
| 1 piece (small) | 140 g | 49 kcal |
| 1 serving (medium) | 180 g | 63 kcal |
| 1 piece (large) | 220 g | 77 kcal |
| 1 serving (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Sauteed chard, low oil
How do you make low-oil sautéed chard?
To make low-oil sautéed chard, wash and chop the leaves and stems, then cook them in a pan with a small amount of oil. Add the tougher stems first and the leaves once they begin to soften.
Can you eat the stems in low-oil sautéed chard?
Yes, the stems in low-oil sautéed chard are edible. They take longer to soften than the leaves, so slice them thinly and start cooking them first; add the leaves later to keep them from overcooking.
What does low-oil sautéed chard taste like?
Low-oil sautéed chard has a mild, earthy flavor, with tender leaves and firmer stems if they are not cooked as long. Garlic, lemon, or black pepper can complement it without overwhelming the chard.
Can you freeze low-oil sautéed chard?
Yes, you can freeze low-oil sautéed chard, though its texture may be softer after thawing. Cool it, divide it into airtight portions, and reheat it thoroughly after thawing rather than refreezing leftovers.
How long does low-oil sautéed chard keep in the fridge?
Low-oil sautéed chard keeps for about 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and take out only the portion you plan to serve.
What can you serve with low-oil sautéed chard?
Low-oil sautéed chard pairs well with grains, beans, roasted potatoes, or eggs. A squeeze of lemon or a spoonful of plain yogurt can also make a simple side dish feel more complete.
Should you wash chard before making low-oil sautéed chard?
Yes, wash chard thoroughly before making low-oil sautéed chard because soil can cling to the leaves and stems. Rinse each leaf under running water, or swish the leaves in a bowl of water and rinse them again.
Can you add garlic to low-oil sautéed chard?
Yes, garlic works well in low-oil sautéed chard. Cook chopped garlic briefly in the oil before adding the chard, but avoid browning it too much, since burnt garlic can make the dish taste bitter.
Can low-oil sautéed chard replace spinach in recipes?
Yes, low-oil sautéed chard can replace cooked spinach in many dishes, such as omelets, pasta, and savory pies. Chard stems are firmer, so allow extra cooking time or remove them if the recipe needs tender leaves only.
Is low-oil sautéed chard a healthy dish?
Yes, low-oil sautéed chard is a vegetable-rich dish and a source of vitamins and minerals. The chard is cooked with little oil, making it a straightforward way to include leafy greens in a meal.
Sauteed chard, low oil Vitamins & Minerals
Vitamins
Vitamin K
560µg · 467% DV
Vitamin A
535.5µg · 60% DV
Vitamin C
28mg · 31% DV
Vitamin E
3.15mg · 21% DV
Minerals
Magnesium
140mg · 33% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
665mg · 20% DV
Iron
3.15mg · 18% DV
Sodium
315mg · 14% DV
Sauteed chard, low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed chard, low oil
To burn the 61 calories in 1 cup (chopped) (175 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 Sauteed chard, low oil?
Sauteed chard, low oil is a simple way of cooking chard leaves and stems in a pan with just a little oil. The leaves soften quickly, while the stems may keep a slight bite; the cooked greens have a gentle, earthy flavour.
It works well warm or at room temperature as a side dish, or tucked into a grain bowl alongside beans, eggs or grilled foods. In Turkey, where chard is a familiar home-cooked vegetable, it may be served with yoghurt or a squeeze of lemon. This light dish is low in calories and provides fibre, vitamins A and K, and magnesium. Pair it with a protein-rich food for a more filling meal.
How Nutritious Is Sauteed chard, low oil?
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 Sauteed chard, low oil 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 Sauteed chard, low oil Contain Allergens?
No known major allergens
Which Diets Is Sauteed chard, low oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sauteed chard, low oil Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.53g
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.