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Sauteed fennel greens and chard Calories
Olive-oil sauteed leafy greens dish rich in fiber and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed fennel greens and chard (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 8.7 g of carbs, 3.2 g of protein, 6.3 g of fat and 4.7 g of fiber. Its 472.5 µg of Vitamin K covers 394% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed fennel greens and chard Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
3.2g
· 6% DV
Fat
6.3g
· 8% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 12% · Fat 55%
Sauteed fennel greens and chard nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
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 Sauteed fennel greens and chard?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 3 tablespoon (medium) | 54 g | 37 kcal |
| 1 piece (small) | 75 g | 51 kcal |
| 1 cup (chopped) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (large) | 180 g | 122 kcal |
| 1 serving (large) | 220 g | 150 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Sauteed fennel greens and chard
What is sauteed fennel greens and chard?
Sauteed fennel greens and chard is a vegetable dish made by cooking wild fennel leaves and chard, usually with olive oil. The wild fennel gives it a distinctive aromatic note, while chard adds tender, substantial leaves. Recipes may also include onion, lemon, or egg.
How do you make sauteed fennel greens and chard?
Sauteed fennel greens and chard is made by washing and chopping both greens, then cooking them with olive oil until tender. Many home versions start with softened onion; add lemon at the end if you want a brighter flavor.
Can you use fennel fronds instead of wild fennel in sauteed fennel greens and chard?
Yes, fennel fronds can stand in for wild fennel in sauteed fennel greens and chard, but the flavor and texture will differ. Fronds are usually more delicate and less substantial, so use them generously and avoid cooking them as long as the chard.
What does sauteed fennel greens and chard taste like?
Sauteed fennel greens and chard tastes leafy and savory, with a gentle anise-like aroma from the wild fennel. Chard is milder and softens as it cooks. Older fennel leaves can taste tougher or more pronounced, so choose fresh, tender greens.
How do you clean wild fennel for sauteed fennel greens and chard?
Clean the wild fennel for sauteed fennel greens and chard by trimming tough ends, removing damaged leaves, and rinsing it thoroughly in several changes of water. If foraging, use only plants you can identify with certainty; do not rely on smell alone to identify a wild plant.
Is wild fennel the same as the fennel bulb in sauteed fennel greens and chard?
No, the wild fennel used in sauteed fennel greens and chard refers to the leafy herb, not the familiar crisp fennel bulb. Both come from fennel, but the leaves are used for their aroma and the bulb is a crunchy vegetable with a different texture.
Can you add eggs to sauteed fennel greens and chard?
Yes, eggs are a common optional addition to sauteed fennel greens and chard. Stir beaten egg into the cooked greens and let it set, or serve a fried egg on top. The dish also works without eggs.
What do you serve with sauteed fennel greens and chard?
Serve sauteed fennel greens and chard with crusty bread, rice, or another grain, and add plain yogurt or a fresh salad if you like. It can also work as a vegetable side alongside a main dish.
How long does sauteed fennel greens and chard keep in the fridge?
Sauteed fennel greens and chard keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat rather than warming the whole batch repeatedly.
Can you freeze sauteed fennel greens and chard?
Yes, you can freeze sauteed fennel greens and chard in airtight, portion-sized containers once it has cooled. The chard may become softer after thawing, so freezing works best when texture matters less, such as in a cooked meal. Thaw it in the refrigerator and reheat thoroughly.
Sauteed fennel greens and chard Vitamins & Minerals
Vitamins
Vitamin K
472.5µg · 394% DV
Vitamin A
427.5µg · 48% DV
Vitamin C
24mg · 27% DV
Vitamin E
3.15mg · 21% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.17mg · 19% DV
Potassium ⭐
615mg · 18% DV
Iron
3.15mg · 18% DV
Sodium
270mg · 12% DV
Sauteed fennel greens and chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed fennel greens and chard
To burn the 102 calories in 1 serving (medium) (150 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 fennel greens and chard?
Sauteed fennel greens and chard is a home-style dish inspired by Turkey’s Aegean and Mediterranean cooking. It brings together arap saçı, a wild fennel herb, and chard, gently cooked in olive oil; some versions start with onion, while the greens provide most of the flavour.
Wild fennel has a delicate anise-like aroma, balanced by chard’s earthy taste and soft leaves. Serve it warm or at room temperature, often with bread and a spoonful of yoghurt; beans or chickpeas make a satisfying plant-based pairing. The dish is a source of fibre and vitamin K, and using a measured amount of olive oil keeps the sauté light without losing its characteristic flavour.
How Nutritious Is Sauteed fennel greens and chard?
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 fennel greens and chard 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 fennel greens and chard Contain Allergens?
No known major allergens
Which Diets Is Sauteed fennel greens and chard 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
Sauteed fennel greens and chard Fat Profile
SATURATED
0.87g
MONOUNSATURATED
3.83g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.