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Wild Chard Dish Calories
Traditional vegetable dish made with wild chard, rich in fiber and vitamins.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild Chard Dish (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 11.2 g of carbs, 3.8 g of protein, 1.1 g of fat and 5.6 g of fiber. Its 576 µg of Vitamin K covers 480% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild Chard Dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
68
KCAL / 180G
Carbs
11.2g
· 4% DV
Protein
3.8g
· 8% DV
Fat
1.1g
· 1% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 22% · Fat 14%
Wild Chard Dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 3.8 g | 8% |
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 Wild Chard Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 68 kcal |
| 1 serving (extra small) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 120 g | 46 kcal |
| 1 cup (medium) | 150 g | 57 kcal |
| 1 piece (whole) | 200 g | 76 kcal |
| 1 cup (large) | 220 g | 84 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Wild Chard Dish
What is a wild chard dish?
A wild chard dish is a cooked preparation made with the edible leaves and often stems of wild chard. Recipes commonly sauté the greens with onion and oil, then simmer them until tender, sometimes with rice or another grain.
How do you cook a wild chard dish?
To make a wild chard dish, sauté chopped onion in oil, add washed and chopped chard, and cook until the leaves soften. Add a little water and, if desired, rice or bulgur, then simmer until everything is tender.
Is a wild chard dish the same as Swiss chard?
No. A wild chard dish is a prepared meal made from wild chard, while Swiss chard usually refers to a cultivated leafy vegetable. They are related greens, but wild and cultivated plants can differ in leaf texture and flavor.
Do you need to blanch wild chard before making a wild chard dish?
No, blanching is not essential for a wild chard dish; you can cook the washed, chopped leaves directly in a pan or pot. Brief blanching is an option if you prefer a milder flavor or softer greens.
Can you eat wild chard raw in a wild chard dish?
Wild chard is generally cooked for a wild chard dish rather than served raw. Cooking softens its leaves and stems; only eat a foraged plant raw if its identity is certain and it has been thoroughly washed.
Why does a wild chard dish taste bitter?
A wild chard dish may taste bitter because the leaves are mature, the plant naturally has a strong flavor, or the cooking has concentrated it. Remove tough older leaves and taste the dish as it cooks.
Can you freeze a wild chard dish?
Yes, you can freeze a wild chard dish once it has cooled. Divide it into airtight portions, thaw it in the refrigerator, and reheat it thoroughly before serving; the leaves may be softer after thawing.
How long does a wild chard dish last in the fridge?
Keep a wild chard dish in a covered container in the refrigerator and eat it within a few days. Refrigerate leftovers promptly, and discard the dish if its smell or appearance has changed.
What should you serve with a wild chard dish?
Serve a wild chard dish with yogurt, bread, or a grain such as rice or bulgur. A squeeze of lemon can brighten the greens, while a simple soup or salad makes an easy meal alongside it.
How can you tell if wild chard is safe to use in a wild chard dish?
Use foraged plants in a wild chard dish only when an experienced person has positively identified them. Some wild greens look alike, and plants from roadsides or treated areas may be contaminated; when uncertain, do not eat them.
Wild Chard Dish Vitamins & Minerals
Vitamins
Vitamin K
576µg · 480% DV
Vitamin A
378µg · 42% DV
Vitamin C
32.4mg · 36% DV
Folate
99µg · 25% DV
Minerals
Manganese
0.41mg · 18% DV
Potassium ⭐
594mg · 17% DV
Copper
0.14mg · 16% DV
Magnesium
65mg · 15% DV
Sodium
216mg · 9% DV
Wild Chard Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Chard Dish
To burn the 68 calories in 1 serving (medium) (180 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 Wild Chard Dish?
Wild chard dish is a home-style vegetable preparation made from the leaves and tender stems of wild chard. It is associated with Turkish and wider eastern Mediterranean cooking, where the greens are commonly simmered with onion; some versions include tomato or a little rice.
The cooked leaves are tender, with a mild, earthy green flavour. Serve it warm or at room temperature as a side, or make it a simple meal with bread or rice; yogurt is a familiar accompaniment in Turkish-style serving. It offers fibre from the leafy greens and is naturally low in fat, though the amount of oil used affects the finished dish. For a lighter version, use oil sparingly and cook the greens just until tender.
How Nutritious Is Wild Chard Dish?
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 Wild Chard Dish 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 Wild Chard Dish Contain Allergens?
No known major allergens
Which Diets Is Wild Chard Dish 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
Wild Chard Dish Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.