1 serving (medium) of Swiss chard with olive oil (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 10.2 g of carbs, 3.3 g of protein, 6.3 g of fat and 4.1 g of fiber. Its 480 µg of Vitamin K covers 400% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Swiss chard with olive oil?

Swiss chard with olive oil is a Turkish home-style dish of chard leaves and stems gently cooked until tender. Depending on the household and recipe, it may also include onion, tomato or a little rice; the chard and olive oil remain the defining ingredients.

The leaves turn soft and silky while the stems can keep a slight bite, with a mild, earthy flavour rounded out by the oil. In Turkey it is commonly served warm or at room temperature as a side dish, sometimes alongside other olive-oil dishes. It is vegetable-forward and provides fibre, while the olive oil contributes most of its richness. For a lighter version, use a measured amount of oil and add lemon at the table.

Swiss chard with olive oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

2.2g

· 4% DV

Fat

4.2g

· 5% 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 37% · Protein 12% · Fat 51%

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Swiss chard with olive oil Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin A

220µg · 24% DV

Folate

80µg · 20% DV

Vitamin C

18mg · 20% DV

Minerals

Sodium

260mg · 11% DV

Potassium ⭐

340mg · 10% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Swiss chard with olive oil?

Nutrient density

Very high

80/ 100

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

50/ 100

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.

Swiss chard with olive oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Swiss chard with olive oil

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Swiss chard with olive oil 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 with olive oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Swiss chard with olive oil 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

Swiss chard with olive oil Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.8g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 9.5:1

Above the ideal 4:1 (9.5:1).

Compare Swiss chard with olive oil

🥬🫒vs🍅

Swiss chard with olive oil vs Tomato52 kcal more per 100 g

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Swiss chard with olive oil vs Mixed Green Salad52 kcal more per 100 g

→🥬🫒vs🫑

Swiss chard with olive oil vs Red Pepper39 kcal more per 100 g

→🥬🫒vs🥄

Swiss chard with olive oil vs Boiled Beetroot26 kcal more per 100 g

→

Foods Similar to Swiss chard with olive oil

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Swiss chard with olive oil

How do you make Swiss chard with olive oil?

Swiss chard with olive oil is made by gently cooking chopped chard with olive oil, often with onion. Wash and chop the leaves, soften the onion in the oil, then add the chard and cook covered until tender.

Can you eat the stems in Swiss chard with olive oil?

Yes, the stems are edible and commonly included in Swiss chard with olive oil. Chop them finely and start cooking them before the leaves, since they take longer to soften.

Should Swiss chard with olive oil be served hot or cold?

Swiss chard with olive oil is often served cold or at room temperature, as is common with olive-oil vegetable dishes. Let it rest after cooking so the flavors settle; it can also be served warm.

How do you wash Swiss chard for Swiss chard with olive oil?

Wash the leaves individually under cool running water before making Swiss chard with olive oil. Soil can collect around the stems and folds, so rinse those areas carefully, then drain the leaves before chopping.

How long does Swiss chard with olive oil last in the fridge?

Swiss chard with olive oil keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and serve portions with a clean utensil.

Can you freeze Swiss chard with olive oil?

Yes, you can freeze Swiss chard with olive oil, although the leaves may be softer and wetter after thawing. Freeze it in airtight, portion-sized containers and thaw it in the refrigerator before reheating or serving.

What goes well with Swiss chard with olive oil?

Swiss chard with olive oil pairs well with plain rice, grains, or a tangy yogurt side. Serve it with lemon-dressed salad for a light meal, or alongside a heartier main dish.

Does Swiss chard with olive oil need rice?

No, Swiss chard with olive oil does not need rice; many versions are cooked with chard, olive oil, and onion alone. Rice is an optional addition that makes the dish more substantial and changes its texture.

Do you need to blanch chard before making Swiss chard with olive oil?

No, you do not need to blanch chard before making Swiss chard with olive oil. The leaves wilt as they cook in the covered pan; add the chopped stems first if you want them tender too.

Can you eat Swiss chard with olive oil raw?

No, Swiss chard with olive oil is a cooked dish, so its leaves are wilted rather than raw. You can eat fresh chard raw in a salad, but that is a different preparation.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026