| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (102g) | |||
| Calories | 84 | ||
| % Daily Value * | |||
| Total Fat 5.1g | 6% | ||
| Saturated Fat 1.6g | 8% | ||
| Trans Fat 0.02g | |||
| Cholesterol 186mg | 62% | ||
| Sodium 156.2mg | 7% | ||
| Total Carbohydrate 2.4g | 1% | ||
| Dietary Fiber 1.2g | 4% | ||
| Total Sugars 0.74g | 1% | ||
| Includes --g Added Sugars | --% | ||
| Protein 7.4g | 15% | ||
| Vitamin C 25.7mg | 29% | ||
| Vitamin D 1mcg | 5% | ||
| Iron 1.8mg | 10% | ||
| Calcium 87mg | 7% | ||
| Potassium 261.1mg | 6% | ||
| Phosphorus 124.4mg | 10% | ||
| *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. | |||
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.
A pie chart showing the macro nutrient components for Raw Swiss Chard. This food consists of 85.2% water, 7.3% protein, 2.4% carbs, 5.1% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 102g | |
| Calories (kcal) | 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 | |
| Weight | 102g | |
| 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 | 24.5mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 102g | |
| 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 | ||
| Weight | 102g | |
| Water | 85.8g | |
| Ash | 1g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 0.52 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 102g | |
| 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 | |
| Weight | 102g | |
| 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 | |
| Weight | 102g | |
| 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 | |