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Swiss Chard and Eggs Calories
Rich in iron and protein, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Swiss Chard and Eggs (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 6.1 g of carbs, 7.8 g of protein, 6.3 g of fat and 3.5 g of fiber. Its 480 µg of Vitamin K covers 400% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Swiss Chard and Eggs Nutrition Facts
Selected: 1 serving (medium) · 150 g
113
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
7.8g
· 16% DV
Fat
6.3g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 28% · Fat 50%
Swiss Chard and Eggs nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 7.8 g | 16% |
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 Swiss Chard and Eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 113 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 100 g | 75 kcal |
| 1 piece (medium) | 120 g | 90 kcal |
| 1 cup (medium) | 130 g | 98 kcal |
| 1 cup (large) | 180 g | 135 kcal |
| 1 serving (large) | 200 g | 150 kcal |
| 2 piece (large) | 240 g | 180 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Swiss Chard and Eggs
How do you cook Swiss chard and eggs?
Cook Swiss chard and eggs by sautéing chopped chard until tender, then adding the eggs and cooking them to your preferred texture. Stir for soft scrambled eggs, or make small spaces in the greens and cook the eggs whole.
Can you eat Swiss chard and eggs for breakfast?
Yes, Swiss chard and eggs make a good breakfast, especially served hot with toast or crusty bread. Sautéing the chard ahead of time makes the dish quicker to prepare on a busy morning.
Can you eat the stems in Swiss chard and eggs?
Yes, the stems belong in Swiss chard and eggs and add a pleasant bite. Slice them thinly and cook them before adding the leaves, since they take longer to soften.
How do you stop Swiss chard and eggs from turning watery?
To keep Swiss chard and eggs from turning watery, cook the chard until its released liquid evaporates before adding the eggs. A wide pan helps moisture escape, and washing the leaves ahead gives them time to dry.
What seasonings go well with Swiss chard and eggs?
Black pepper, garlic, chili flakes, and a little nutmeg all work well in Swiss chard and eggs. Add garlic while sautéing the greens, then season and taste before the eggs finish cooking.
Can you make Swiss chard and eggs with frozen chard?
Yes, you can make Swiss chard and eggs with frozen chard. Thaw it first and squeeze out excess water, then cook it in the pan until hot and fairly dry before adding the eggs.
Can Swiss chard and eggs be baked in the oven?
Yes, Swiss chard and eggs can be baked. Sauté the chard first, transfer it to an ovenproof dish, add the eggs, and bake until the whites are set and the yolks are cooked to your liking.
What cheese goes well with Swiss chard and eggs?
Feta, goat cheese, or Parmesan can complement Swiss chard and eggs. Crumble or grate a small amount over the cooked greens and eggs; salty cheese pairs particularly well with the chard's earthy flavor.
How should you store leftover Swiss chard and eggs?
Store leftover Swiss chard and eggs in a covered container in the refrigerator once they have cooled, and eat them within three to four days. Reheat only the portion you plan to eat until it is steaming hot.
What should you serve with Swiss chard and eggs?
Serve Swiss chard and eggs with toast, roasted potatoes, or a simple tomato salad. Bread makes an easy accompaniment, while potatoes turn the dish into a more substantial meal.
Swiss Chard and Eggs Vitamins & Minerals
Vitamins
Vitamin K
480µg · 400% DV
Vitamin A
480µg · 53% DV
Biotin
10.5µg · 35% DV
B12
0.75µg · 31% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
143mg · 20% DV
Manganese
0.45mg · 20% DV
Iron
3.3mg · 18% DV
Potassium ⭐
555mg · 16% DV
Sodium
180mg · 8% DV
Swiss Chard and Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swiss Chard and Eggs
To burn the 113 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 Swiss Chard and Eggs?
Swiss Chard and Eggs is a simple home-style dish made by softening chopped chard in a pan, often with onion, then cooking eggs with the greens. It is a practical way to use a leafy vegetable common in Turkish cooking, rather than a single fixed recipe; some cooks scramble in the eggs, while others let them set on top.
The chard turns tender and earthy, balanced by the rich, savoury eggs. In Turkey it may be served for breakfast with bread and tea, or as a light meal alongside yoghurt. It provides protein and iron, with 75 calories and 5.2 grams of protein per 100 grams. Use a modest amount of oil and avoid overcooking the greens for a lighter, fresher result.
How Nutritious Is Swiss Chard and Eggs?
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 Swiss Chard and Eggs 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 Swiss Chard and Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Swiss Chard and Eggs Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Swiss Chard and Eggs Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.