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Stuffed Swiss Chard Rolls Calories
Stuffed Swiss Chard Rolls
CALORIES
GI
POTASSIUM
FIBER
Stuffed Swiss Chard Rolls Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
16.5g
· 60%
Protein
3.1g
· 11%
Fat
3.6g
· 29%
Fiber
3.2g
Stuffed Swiss Chard Rolls Vitamins & Minerals
Vitamins
Vitamin K
220µg · 183% DV
Vitamin A
320µg · 36% DV
Vitamin C
14mg · 16% DV
Folate
45µg · 11% DV
Minerals
Sodium
340mg · 15% DV
Iron
2mg · 11% DV
Potassium ⭐
340mg · 10% DV
Calcium
85mg · 9% DV
Stuffed Swiss Chard Rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Stuffed Swiss Chard Rolls 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 Stuffed Swiss Chard Rolls Contain Allergens?
No known major allergens
Which Diets Is Stuffed Swiss Chard Rolls Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Stuffed Swiss Chard Rolls Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Stuffed Swiss Chard Rolls
Stuffed Swiss Chard Rolls — Frequently Asked Questions
How do you keep stuffed Swiss chard rolls from falling apart?
Blanch the leaves briefly, trim or flatten the thickest part of the stem, and avoid overfilling them. Place the rolls seam-side down in the pan and weigh them gently with a plate while cooking.
How can you prevent Swiss chard rolls from tasting bitter?
Briefly blanching the leaves and cooling them quickly helps soften their sharp flavor. Overcooking can make the leaves dull, soft, and less pleasant.
What goes well with stuffed Swiss chard rolls?
Lemon yogurt or a plant-based yogurt sauce adds freshness and pairs well with the savory filling. A simple seasonal salad or soup can round out the meal.
How are Swiss chard rolls different from cabbage rolls or grape-leaf dolma?
Swiss chard leaves are usually thinner and cook faster than cabbage leaves. Their flavor is milder than cabbage and less tangy than grape leaves, so they let the filling stand out.
Can stuffed Swiss chard rolls be made ahead and stored?
Cooked rolls can generally be kept in an airtight container in the refrigerator for up to 3 days. Uncooked rolls are best cooked the same day or the next day, as the leaves can release moisture.
Can stuffed Swiss chard rolls be frozen?
Yes, cooked rolls freeze well when packed in portions. Thaw them in the refrigerator and reheat gently with a small splash of water or sauce to prevent drying out.
Are stuffed Swiss chard rolls better before or after exercise?
Rice- or bulgur-filled rolls can fit into a pre-workout meal when eaten with enough time to digest. After exercise, pair them with yogurt, legumes, or another protein-rich food for a more balanced recovery meal.
Are Swiss chard rolls too heavy to eat at night?
They can work well for dinner when the portion and filling are moderate. If you are prone to reflux or indigestion, avoid very large servings and rich, oily sauces late in the evening.
Can Swiss chard rolls fix iron deficiency on their own?
No. Swiss chard can contribute minerals, but it is not a stand-alone treatment for iron deficiency, especially when a deficiency has been diagnosed. Serving it with vitamin C-rich foods such as lemon, peppers, or tomatoes may support absorption of plant-based iron.
Who should be cautious with stuffed Swiss chard rolls?
People with a history of kidney stones or who have been advised to limit oxalates should ask a clinician or dietitian about appropriate portions of chard. Those managing blood pressure should also watch the salt used in the filling or sauce.
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Nutrition data compiled from USDA FoodData Central and scientific sources.