Swiss chard with yogurt is a Mediterranean/Turkish dish made by combining blanched Swiss chard with strained yogurt and garlic, often topped with olive oil and chili flakes.

In season: Spring · Summer · Autumn

CALORIES

55kcal

25low

POTASSIUM

420mg

FIBER

Quick answer

1 serving (medium) of Swiss chard with yogurt (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 7.8 g of carbs, 4.8 g of protein, 3.3 g of fat and 3 g of fiber. Its 315 µg of Vitamin K covers 263% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Swiss chard with yogurt?

Swiss chard with yogurt is a Turkish and eastern Mediterranean dish made by briefly blanching chopped chard, then folding it into garlicky yogurt. A drizzle of olive oil and a pinch of chilli flakes are common finishing touches, though the balance of greens, yogurt and seasoning varies from kitchen to kitchen.

Usually served cool or at room temperature, it pairs the chard’s tender, earthy leaves with tangy, creamy yogurt. It works well as part of a mezze spread, alongside grilled foods, or with bread for a light meal. The dish is vegetable-forward and provides some fibre; a 100 g portion has 2 g. For a lighter version, use plain yogurt and go easy on the oil while keeping the garlic and herbs for flavour.

Swiss chard with yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

3.2g

· 6% DV

Fat

2.2g

· 3% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 39% · Protein 24% · Fat 37%

Swiss chard with yogurt Vitamins & Minerals

Vitamins

Vitamin K

210µg · 175% DV

Vitamin A

220µg · 24% DV

Vitamin C

18mg · 20% DV

Folate

60µg · 15% DV

Minerals

Potassium ⭐

420mg · 12% DV

Calcium

110mg · 11% DV

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

How Nutritious Is Swiss chard with yogurt?

Nutrient density

High

78/ 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

49/ 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 yogurt 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 yogurt

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

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 yogurt 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 yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Swiss chard with yogurt Good For?

Vegan

— Not 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

Swiss chard with yogurt Fat Profile

SATURATED

0.9g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare Swiss chard with yogurt

🥬🥛vs🍅

Swiss chard with yogurt vs Tomato37 kcal more per 100 g

→🥬🥛vs🥗

Swiss chard with yogurt vs Mixed Green Salad37 kcal more per 100 g

→🥬🥛vs🫑

Swiss chard with yogurt vs Red Pepper24 kcal more per 100 g

→🥬🥛vs🥄

Swiss chard with yogurt vs Boiled Beetroot11 kcal more per 100 g

→

Foods Similar to Swiss chard with yogurt

🍅

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 yogurt

How do you make Swiss chard with yogurt?

To make Swiss chard with yogurt, blanch chopped chard until tender, drain and squeeze it well, then let it cool. Mix it with thick yogurt, garlic and salt, and finish with olive oil or chili flakes.

Should Swiss chard with yogurt be served warm or cold?

Swiss chard with yogurt is usually served chilled or at room temperature as a side dish or meze. Cool the greens before mixing them with yogurt so the sauce stays thick and creamy.

Can you eat the stems in Swiss chard with yogurt?

Yes, Swiss chard stems can be used in Swiss chard with yogurt. Chop them small and cook them before the leaves, since they take longer to become tender.

Why does Swiss chard with yogurt turn watery?

Swiss chard with yogurt turns watery when the cooked greens retain too much water or are mixed with yogurt while hot. Drain and squeeze the chard thoroughly, cool it, and combine it with thick yogurt shortly before serving.

What yogurt works best for Swiss chard with yogurt?

Thick plain or strained yogurt works best for Swiss chard with yogurt because it clings to the greens without making the dish runny. If using regular yogurt, drain it briefly or reduce the amount of liquid in the chard.

What can you serve with Swiss chard with yogurt?

Swiss chard with yogurt pairs well with grilled meats, kebabs, pilaf and other Mediterranean-style dishes. It can also be served with bread as a meze; its garlicky yogurt sauce is especially suited to savory foods.

Can you make Swiss chard with yogurt ahead of time?

Yes, you can prepare Swiss chard with yogurt ahead, but keep the cooked, drained chard separate from the yogurt until it has cooled. Combine them a few hours before serving for a fresher texture and less watery sauce.

How long does Swiss chard with yogurt keep in the fridge?

Swiss chard with yogurt keeps for about two days in a covered container in the refrigerator. Use a clean serving spoon and return leftovers promptly to the fridge rather than leaving the dish out.

Can you freeze Swiss chard with yogurt?

Freezing Swiss chard with yogurt is not recommended because the yogurt can separate and the greens may turn soft and watery after thawing. Freeze cooked chard on its own, then thaw and mix it with fresh yogurt.

Is Swiss chard with yogurt the same as spinach with yogurt?

No, Swiss chard with yogurt uses chard, which has sturdier leaves and edible, thicker stems than spinach. The dishes share a yogurt-and-garlic style, but chard usually needs a little more cooking, especially when the stems are included.

Have another question about Swiss chard with yogurt?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026