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Sautéed chard with mussels Calories
A nutrient-dense dish of chard and mussels sautéed with oil, rich in protein, iron, vitamin B12 and vitamin K.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed chard with mussels (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 10.5 g of carbs, 20.5 g of protein, 12.8 g of fat and 3.8 g of fiber. Its 13 µg of B12 covers 542% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Sautéed chard with mussels Nutrition Facts
Selected: 1 serving (medium) · 250 g
238
KCAL / 250G
Carbs
10.5g
· 4% DV
Protein
20.5g
· 41% DV
Fat
12.8g
· 16% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 34% · Fat 48%
Sautéed chard with mussels nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0 g | |
| Sodium | 775 mg | 34% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 20.5 g | 41% |
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 Sautéed chard with mussels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 238 kcal |
| 1 tablespoon (small) | 20 g | 19 kcal |
| 3 tablespoon (medium) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 cup (medium) | 180 g | 171 kcal |
| 1 serving (large) | 350 g | 333 kcal |
| 1 bottle (extra large) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Sautéed chard with mussels
How do you make sautéed chard with mussels?
Sautéed chard with mussels is made by cooking chopped onion and chard in olive oil, then adding cleaned mussels. Cook until the chard is tender and the mussels are fully cooked, and finish with lemon if you like.
Should mussels be cooked in their shells for sautéed chard with mussels?
No, mussels do not have to be cooked in their shells for sautéed chard with mussels. Shelled mussel meat is convenient for a quick sauté; if using shell-on mussels, discard any that remain closed after cooking.
Can you use canned mussels in sautéed chard with mussels?
Yes, canned mussels work in sautéed chard with mussels. Drain them first and add them near the end, since they are usually already cooked; prolonged heating can make them tough and cause them to break apart.
Do you use chard stems in sautéed chard with mussels?
Yes, the stems can go into sautéed chard with mussels. Slice them thinly and start cooking them before the leaves, because stems take longer to soften and can otherwise remain fibrous when the leaves are done.
What should you serve with sautéed chard with mussels?
Rice, crusty bread, or boiled potatoes pair well with sautéed chard with mussels. A simple salad with a sharp dressing also balances the savory mussels without competing with the chard.
Can frozen chard be used for sautéed chard with mussels?
Yes, frozen chard can be used for sautéed chard with mussels. Thaw it and squeeze or drain away excess water before adding it to the pan, so the dish sautés rather than turns watery.
How do you keep sautéed chard with mussels from getting watery?
To keep sautéed chard with mussels from getting watery, dry the washed chard well and avoid crowding the pan. Cook over fairly high heat so liquid released by the greens and mussels can evaporate.
Can you make sautéed chard with mussels ahead of time?
It is best to serve sautéed chard with mussels soon after cooking, because reheating can make the mussels tough and the chard limp. If you do make it ahead, refrigerate it promptly in a covered container.
Is sautéed chard with mussels a traditional Turkish dish?
Sautéed chard with mussels is a home-style combination rather than a single standardized Turkish recipe. Chard is commonly cooked as a vegetable dish in Turkey, and mussels can be added for a seafood variation.
Can you substitute spinach for chard in sautéed chard with mussels?
Yes, spinach can replace chard in sautéed chard with mussels, but it wilts faster and releases more water. Add it later in the cooking, and let excess liquid evaporate before stirring in the mussels.
Sautéed chard with mussels Vitamins & Minerals
Vitamins
B12
13µg · 542% DV
Vitamin K
575µg · 479% DV
Vitamin A
400µg · 44% DV
Vitamin C
32.5mg · 36% DV
Minerals
Selenium
78µg · 142% DV
Iodine
80µg · 53% DV
Phosphorus
313mg · 45% DV
Iron
7.75mg · 43% DV
Sodium
775mg · 34% DV
Potassium ⭐
775mg · 23% DV
Sautéed chard with mussels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed chard with mussels
To burn the 238 calories in 1 serving (medium) (250 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 Sautéed chard with mussels?
Sautéed chard with mussels is a simple Turkish-style dish of leafy chard cooked in a pan with mussels and a little oil. Onion or garlic may be added, depending on the cook. The greens bring a mild, earthy flavour, while mussels lend a briny taste and tender, slightly chewy texture.
Serve it warm as a light main or a shared starter, with bread and lemon; in Turkey, it fits naturally into a home-cooked lunch or dinner. Mussels contribute protein, iron and vitamin B12, while chard adds fibre and vitamin K. For a lighter version, use just enough oil to soften the greens and avoid cooking them for too long.
How Nutritious Is Sautéed chard with mussels?
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 Sautéed chard with mussels 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 Sautéed chard with mussels Contain Allergens?
No known major allergens
Which Diets Is Sautéed chard with mussels Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sautéed chard with mussels Fat Profile
SATURATED
2.63g
MONOUNSATURATED
6.13g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.