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Stuffed Swiss chard rolls with ground beef and rice Calories
Traditional Swiss chard rolls with protein, iron and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Stuffed Swiss chard rolls with ground beef and rice (85 g) has 124 calories. That works out to 146 calories per 100 g. It contains 8 g of carbs, 6.9 g of protein, 7 g of fat and 1.6 g of fiber. Its 142.8 µg of Vitamin K covers 119% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Stuffed Swiss chard rolls with ground beef and rice Nutrition Facts
Selected: 1 piece (medium) · 85 g
124
KCAL / 85G
Carbs
8g
· 3% DV
Protein
6.9g
· 14% DV
Fat
7g
· 9% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 23% · Fat 51%
Stuffed Swiss chard rolls with ground beef and rice nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.15 g | |
| Sodium | 211 mg | 9% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 6.9 g | 14% |
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 Medium Stuffed Swiss chard rolls with ground beef and rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 124 kcal |
| 1 piece (small) | 55 g | 80 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (large) | 120 g | 175 kcal |
| 2 piece (double) | 170 g | 248 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (shredded) | 210 g | 307 kcal |
| 3 piece (triple) | 255 g | 372 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Stuffed Swiss chard rolls with ground beef and rice
How do you make stuffed Swiss chard rolls with ground beef and rice?
Stuffed Swiss chard rolls with ground beef and rice are made by wrapping seasoned beef-and-rice filling in softened chard leaves and cooking the rolls gently in a pot. Briefly blanch the leaves so they bend without tearing, and place each roll seam-side down.
What goes into stuffed Swiss chard rolls with ground beef and rice?
Stuffed Swiss chard rolls with ground beef and rice usually contain ground beef, rice, onion, tomato paste or tomatoes, and seasonings. Parsley, mint, or other herbs are common additions; the rice does not need to be fully cooked before it goes into the filling.
How do you keep stuffed Swiss chard rolls with ground beef and rice from unrolling?
To keep stuffed Swiss chard rolls with ground beef and rice intact, avoid overfilling the leaves and roll them firmly with the seam tucked underneath. Pack the rolls snugly in the pot and cook them gently rather than at a vigorous boil.
Do you need to blanch Swiss chard for stuffed Swiss chard rolls with ground beef and rice?
Yes, briefly blanching the chard makes the leaves pliable enough to wrap around the filling. Remove them as soon as they soften, then cool and drain them; overcooking can make the leaves fragile and harder to roll.
Can you make stuffed Swiss chard rolls with ground beef and rice ahead of time?
Yes, you can assemble stuffed Swiss chard rolls with ground beef and rice ahead of cooking. Keep the covered rolls refrigerated and cook them when needed; alternatively, cook the dish in advance and reheat it thoroughly before serving.
Can you freeze stuffed Swiss chard rolls with ground beef and rice?
Yes, stuffed Swiss chard rolls with ground beef and rice can be frozen after cooking and cooling. Store them in an airtight container, thaw them in the refrigerator, and reheat until hot throughout; the chard may be softer after thawing.
What do you serve with stuffed Swiss chard rolls with ground beef and rice?
Yogurt is a classic accompaniment to stuffed Swiss chard rolls with ground beef and rice, and lemon adds a bright contrast to the savory filling. A simple salad or soup also works well if you want a fuller meal.
Are stuffed Swiss chard rolls with ground beef and rice healthy?
Stuffed Swiss chard rolls with ground beef and rice can be a nourishing meal: they combine leafy greens with protein-rich beef and rice. The overall balance also depends on the portion and how much oil, salt, and added sauce you use.
Can you use frozen Swiss chard for stuffed Swiss chard rolls with ground beef and rice?
Fresh leaves are easier to wrap for stuffed Swiss chard rolls with ground beef and rice. Frozen chard is often too soft or broken for intact rolls, but it can still be used in a layered version of the dish instead.
What is the difference between stuffed Swiss chard rolls with ground beef and rice and cabbage rolls?
Stuffed Swiss chard rolls with ground beef and rice use tender chard leaves, while cabbage rolls use cabbage leaves. Chard usually needs less blanching to become flexible, and its thinner leaves make the finished rolls more delicate.
Stuffed Swiss chard rolls with ground beef and rice Vitamins & Minerals
Vitamins
Vitamin K
142.8µg · 119% DV
B12
0.66µg · 28% DV
Vitamin A
154.7µg · 17% DV
B3
2.04mg · 13% DV
Minerals
Phosphorus
100mg · 14% DV
Selenium
7.4µg · 13% DV
Zinc
1.44mg · 13% DV
Manganese
0.29mg · 13% DV
Sodium
211mg · 9% DV
Potassium ⭐
265mg · 8% DV
Stuffed Swiss chard rolls with ground beef and rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed Swiss chard rolls with ground beef and rice
To burn the 124 calories in 1 piece (medium) (85 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 Stuffed Swiss chard rolls with ground beef and rice?
Stuffed Swiss chard rolls with ground beef and rice are made by wrapping a seasoned filling of minced beef and rice in chard leaves, then cooking the rolls until tender. They belong to the home-cooking traditions of Turkey and neighbouring regions, where the filling and seasoning vary from one household to another.
The softened leaves enclose a gently savoury filling: rice gives it a tender, soft texture, while beef makes the rolls satisfying. They are usually served warm as a main dish, often with plain yoghurt or a squeeze of lemon. The beef contributes protein, while rice supplies much of the carbohydrate. For a lighter meal, serve a modest portion with a fresh salad and keep any yoghurt accompaniment plain.
How Nutritious Is Stuffed Swiss chard rolls with ground beef and rice?
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 Stuffed Swiss chard rolls with ground beef and rice 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 with ground beef and rice Contain Allergens?
No known major allergens
Which Diets Is Stuffed Swiss chard rolls with ground beef and rice 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
Stuffed Swiss chard rolls with ground beef and rice Fat Profile
SATURATED
2.47g
MONOUNSATURATED
2.72g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.