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Swiss Chard Sautéed with Eggs Calories
Source of protein, vitamin A 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 Swiss Chard Sautéed with Eggs (150 g) has 182 calories. That works out to 121 calories per 100 g. It contains 5.3 g of carbs, 11.1 g of protein, 12.8 g of fat and 2.7 g of fiber. Its 615 µg of Vitamin K covers 513% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Swiss Chard Sautéed with Eggs Nutrition Facts
Selected: 1 serving (medium) · 150 g
182
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
11.1g
· 22% DV
Fat
12.8g
· 16% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 25% · Fat 63%
Swiss Chard Sautéed with Eggs nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 11.1 g | 22% |
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 Sautéed with Eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 182 kcal |
| 1 serving (small) | 90 g | 109 kcal |
| 100 g | 100 g | 121 kcal |
| 1 cup (chopped) | 110 g | 133 kcal |
| 1 piece (medium) | 130 g | 157 kcal |
| 1 cup (whole) | 165 g | 200 kcal |
| 2 piece (double) | 210 g | 254 kcal |
| 1 serving (large) | 220 g | 266 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Swiss Chard Sautéed with Eggs
How do you make Swiss chard sautéed with eggs?
Cook chopped Swiss chard in a little oil until tender and most of its moisture has evaporated, then stir in beaten eggs or crack eggs into the pan. Keep cooking until the eggs are set. Drying the chard well after washing helps prevent a watery dish.
Can you eat the stems in Swiss chard sautéed with eggs?
Yes, Swiss chard stems are edible and work well in Swiss chard sautéed with eggs. Slice them thinly and cook them before adding the leaves, since they take longer to soften. Remove any especially tough, fibrous ends for a more pleasant texture.
How do you keep Swiss chard sautéed with eggs from getting watery?
To keep Swiss chard sautéed with eggs from getting watery, dry the leaves after washing, use a wide pan, and avoid crowding it. Let liquid released by the chard evaporate before adding the eggs so they set rather than turn runny.
Should you beat the eggs before adding them to Swiss chard sautéed with eggs?
Beating the eggs first is optional. Pouring beaten eggs over the cooked chard gives Swiss chard sautéed with eggs an even, soft texture, while cracking eggs directly into the pan leaves more distinct pieces. In either case, add them after the chard has softened.
What seasonings go well with Swiss chard sautéed with eggs?
Black pepper, chili flakes, garlic, and a little cumin all pair well with Swiss chard sautéed with eggs. Add garlic while the chard cooks, and season with salt near the end so you can adjust the flavor after the eggs are mixed in.
What can you serve with Swiss chard sautéed with eggs?
Swiss chard sautéed with eggs goes well with toast, roasted potatoes, or a simple tomato salad. For a more substantial meal, serve it with beans or grains; for brunch, it also fits alongside other savory breakfast dishes.
Can you use frozen Swiss chard for Swiss chard sautéed with eggs?
Yes, frozen Swiss chard can be used for Swiss chard sautéed with eggs. Thaw it first and squeeze out excess liquid before cooking, since frozen greens release more water than fresh leaves. Add it to the pan and let it heat through before adding the eggs.
Can you add cheese to Swiss chard sautéed with eggs?
Yes, a little crumbled feta or grated hard cheese can be added to Swiss chard sautéed with eggs. Stir it in near the end so it warms without overwhelming the greens, and taste before adding extra salt because many cheeses are already salty.
How long does Swiss chard sautéed with eggs keep in the refrigerator?
Swiss chard sautéed with eggs keeps in a covered container in the refrigerator for up to 3 days. Refrigerate it once it has cooled, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze Swiss chard sautéed with eggs?
You can freeze Swiss chard sautéed with eggs, but the thawed texture is often less appealing: the greens soften and the eggs may become rubbery. For the best result, make it fresh; if freezing leftovers, portion them into airtight containers and thaw them in the refrigerator.
Swiss Chard Sautéed with Eggs Vitamins & Minerals
Vitamins
Vitamin K
615µg · 513% DV
Vitamin A
465µg · 52% DV
B12
1.17µg · 49% DV
Biotin
12.3µg · 41% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
206mg · 29% DV
Manganese
0.57mg · 25% DV
Iodine
33µg · 22% DV
Potassium ⭐
578mg · 17% DV
Sodium
198mg · 9% DV
Swiss Chard Sautéed with Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swiss Chard Sautéed with Eggs
To burn the 182 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 Sautéed with Eggs?
Swiss chard sautéed with eggs is a simple home-style dish made by softening chopped chard in a pan and cooking it with eggs. The stems can be sliced and cooked along with the leaves, and onion is a common addition in Turkish kitchens.
The chard turns tender, with a mild earthy flavour that pairs well with the richness of the eggs. In Turkey, it may be served for breakfast or as a light lunch or supper, often with bread and a side of yoghurt. Eggs contribute protein, while the leafy greens bring vitamins A and K, making this a vegetable-forward meal. For a lighter version, use a modest amount of oil and avoid cooking the chard until limp.
How Nutritious Is Swiss Chard Sautéed with Eggs?
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 Swiss Chard Sautéed with 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 Sautéed with Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Swiss Chard Sautéed with Eggs Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Swiss Chard Sautéed with Eggs Fat Profile
SATURATED
2.63g
MONOUNSATURATED
6.82g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.