Recipe Nutrition Calculator

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      Raw Swiss Chard
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      Raw Kale
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      Eggs (Raw)
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      Nutrition Facts
      Serving Size
      Whole Recipe (102g)
      Calories84
      % Daily Value *
      Total Fat 5.1g6%
      Saturated Fat 1.6g8%
      Trans Fat 0.02g
      Cholesterol 186mg62%
      Sodium 156.2mg7%
      Total Carbohydrate 2.4g1%
      Dietary Fiber 1.2g4%
      Total Sugars 0.74g1%
      Includes --g Added Sugars--%
      Protein 7.4g15%
      Vitamin C 25.7mg29%
      Vitamin D 1mcg5%
      Iron 1.8mg10%
      Calcium 87mg7%
      Potassium 261.1mg6%
      Phosphorus 124.4mg10%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 84 4% DV
      • Protein 7.4g 15% DV
      • Carbs 2.4g 1% DV
      • Fat 5.1g 6% DV
      • Fiber 1.2g 4% DV
      • Sugar 0.74g 1% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 84 calories in Raw Swiss Chard coming from 35% protein, 12% carbs, 53% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Raw Swiss Chard. This food consists of 85.2% water, 7.35% protein, 2.38% carbs, 5.06% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight102g
      Calories 84 4%
      Fat 5.1g 6%
      Protein 7.4g 15%
      Carbohydrate 2.4g 1%
      Sugars 0.74g 1%
      Fiber 1.2g 4%
      Cholesterol 186mg 62%
      Saturated Fats 1.6g 8%
      Net-Carbs 1.2g
      Trans Fatty Acids 0.02g
      Minerals
      -- = missing data %DV
      Weight102g
      Calcium 87mg 7%
      Iron, Fe 1.8mg 10%
      Potassium, K 261.1mg 6%
      Magnesium 40.4mg 10%
      Phosphorus, P 124.4mg 10%
      Sodium 156.2mg 7%
      Zinc, Zn 0.84mg 8%
      Copper, Cu 0.11mg 12%
      Manganese 0.29mg 13%
      Selenium, Se 15.8mcg 29%
      Fluoride, F 0.55mcg 0%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight102g
      Vitamin A, RAE 228.7mcg 25%
      Vitamin C 25.7mg 29%
      Thiamin (B1) 0.05mg 4%
      Riboflavin (B2) 0.32mg 24%
      Niacin (B3) 0.37mg 2%
      Vitamin B5 (PA) 0.89mg 18%
      Vitamin B6 0.14mg 8%
      Biotin --mcg
      Folate (B9) 38.5mcg 10%
      Folic acid 0mcg 0%
      Food Folate 38.5mcg 10%
      Folate DFE 38.5mcg 10%
      Choline 153.5mg 28%
      Vitamin B12 0.45mcg 19%
      Retinol 80mcg
      Carotene, beta 1772.6mcg 16%
      Carotene, alpha 16.2mcg 0%
      Cryptoxanthin, beta 8.8mcg 0%
      Vitamin A, IU 3241.7IU
      Lycopene 0mcg
      Lut + Zeaxanthin 5213.3mcg
      Vitamin E 1.3mg 9%
      Vitamin D 1mcg 5%
      Vitamin D2 --mcg
      Vitamin D3 1mcg
      Vitamin D (IU) 41IU 5%
      Vitamin K 361.3mcg 301%
      Vitamin K1 0.05mcg
      Menaquinone-4 (K2) 0mcg
      Other
      -- = missing data
      Weight102g
      Water 85.8g
      Ash 1g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 0.52
      Carbs & Sugars
      -- = missing data %DV
      Weight102g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.03g
      Glucose (Dextrose) 0.25g
      Fructose 0.07g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch --g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight102g
      Total Monounsaturated 1.86g
      Total Polyunsaturated 1.088g
      Omega 3s 0.087g 5%
      Omega 6s 0.861g 5%
      Omega 3 to Omega 6 Ratio 0.1
      Omega 6 to Omega 3 Ratio 9.9
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) 0.018g 1%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0.004g
      Docosahexaenoic Acid (DHA) 0.029g
      n-3-Eicosatrienoic Acid (20:3) 0.001g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) 0.766g
      gamma-Linolenic Acid (GLA) 0.006g
      cis-cis-n6-Eicosadienoic Acid 0.009g
      Dihomo-gamma-linolenic acid (DGLA) 0.011g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0.002g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0.002g
      Capric Acid (10:0) 0.003g
      Lauric Acid (12:0) 0.001g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.017g
      Pentadecanoic Acid (15:0) 0.004g
      Palmitic Acid (16:0) 1.152g
      Margaric Acid (17:0) 0.011g
      Stearic Acid (18:0) 0.406g
      Arachidic Acid (20:0) 0.002g
      Behenic Acid (22:0) 0.002g
      Lignoceric Acid (24:0) 0g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0.004g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0.101g
      cis-Palmitoleic Acid (16:1 cis) 0.099g
      Heptadecenoic Acid (17:1) 0.006g
      Oleic Acid (18:1) 1.737g
      cis-Oleic Acid (18:1 cis) 1.694g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.014g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) 0g
      cis-Tetracosenoic Acid (24:1 cis) 0g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.847g
      Conjugated Linoleic Acid (CLAs) 0.006g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.087g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) 0.012g
      Eicosatetraenoic Acid 20:4 0.094g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 0.007g
      Trans Fats
      Trans-Polyenoic Fats 0.006g
      Trans-Monoenoic Fats 0.013g
      trans-Palmitoleic Acid (16:1 trans) 0.002g
      trans-Oleic Acid (18:1 trans) 0.012g
      trans-Docosenoic Acid (22:1 trans) 0g
      trans-Octadecadienoic Acid (18:2 trans) 0.006g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight102g
      Essential Amino Acids
      Histidine 195mg 28%
      Isoleucine 416mg 30%
      Leucine 623mg 23%
      Lysine 520mg 25%
      Methionine 201mg 28%
      Phenylalanine 404mg 46%
      Threonine 329mg 31%
      Tryptophan 95mg 34%
      Valine 494mg 27%
      Conditionally Essential Amino Acids
      Arginine 478mg
      Cystine 142mg 50%
      Glycine 239mg
      Proline 284mg
      Tyrosine 266mg 30%
      Non-Essential Amino Acids
      Alanine 391mg
      Aspartic acid 706mg
      Betaine 0.31mg
      Glutamic acid 889mg
      Hydroxyproline --mg
      Serine 505mg
      Data Source
      Raw Swiss Chard
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Raw Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Eggs (Raw)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.