| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (200g) | |||
| Calories | 54 | ||
| % Daily Value * | |||
| Total Fat 1.7g | 2% | ||
| Saturated Fat 0.2g | 1% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 266mg | 12% | ||
| Total Carbohydrate 8.2g | 3% | ||
| Dietary Fiber 5.7g | 20% | ||
| Total Sugars 2.1g | 4% | ||
| Includes ~g Added Sugars | ~% | ||
| Protein 4.7g | 9% | ||
| Vitamin C 123.4mg | 137% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 3.4mg | 19% | ||
| Calcium 305mg | 23% | ||
| Potassium 727mg | 15% | ||
| Phosphorus 101mg | 8% | ||
| *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 54 calories in Swiss Chard coming from 28% protein, 50% carbs, 22% fat, and 0% alcohol.
A pie chart showing the macro nutrient componenets for Swiss Chard. This food consists of 92.59% water, 2.39% protein, 4.16% carbs, 0.86% fat, and 0% alcohol.
| ~ = missing data | %DV | |
| Weight | 200g | |
| Calories | 54 | 3% |
| Fat | 1.7g | 2% |
| Protein | 4.7g | 9% |
| Carbohydrate | 8.2g | 3% |
| Sugars | 2.1g | 4% |
| Fiber | 5.7g | 20% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.2g | 1% |
| Net-Carbs | 2.5g | |
| Trans Fatty Acids | 0g | |
| ~ = missing data | %DV | |
| Weight | 200g | |
| Calcium | 305mg | 23% |
| Iron, Fe | 3.4mg | 19% |
| Potassium, K | 727mg | 15% |
| Magnesium | 114mg | 27% |
| Phosphorus, P | 101mg | 8% |
| Sodium | 266mg | 12% |
| Zinc, Zn | 0.8mg | 7% |
| Copper, Cu | 0.2mg | 26% |
| Manganese | 1.3mg | 56% |
| Selenium, Se | 1.8mcg | 3% |
| Fluoride, F | ~mcg | ~% |
| Molybdenum | ~mcg | |
| Iodine, I | ~mcg | |
| Chlorine | ~mg | |
| Chromium | ~mcg | |
| ~ = missing data | %DV | |
| Weight | 200g | |
| Vitamin A, RAE | 547mcg | 61% |
| Vitamin C | 123.4mg | 137% |
| Thiamin (B1) | 0.2mg | 13% |
| Riboflavin (B2) | 0.4mg | 34% |
| Niacin (B3) | 1.6mg | 10% |
| Vitamin B5 (PA) | 0.5mg | 11% |
| Vitamin B6 | 0.2mg | 14% |
| Biotin | ~mcg | |
| Folate (B9) | 76mcg | 19% |
| Folic acid | 0mcg | 0% |
| Food Folate | 76mcg | 19% |
| Folate DFE | 76mcg | 19% |
| Choline | 18.5mg | 3% |
| Vitamin B12 | 0mcg | 0% |
| Retinol | 0mcg | |
| Carotene, beta | 6520mcg | 60% |
| Carotene, alpha | 45mcg | 0% |
| Cryptoxanthin, beta | 27mcg | 0% |
| Vitamin A, IU | 10928IU | 364% |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 17261mcg | |
| Vitamin E | 2.6mg | 17% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | ~mcg | |
| Vitamin D3 | ~mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 1219.6mcg | 1016% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 | 0mcg | |
| ~ = missing data | ||
| Weight | 200g | |
| Water | 182.3g | |
| Ash | 3g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -16.25 | |
| ~ = missing data | %DV | |
| Weight | 200g | |
| Soluble Fiber | ~g | |
| Insoluble Fiber | ~g | |
| Added Sugar | ~g | ~% |
| Sucrose | 0.2g | |
| Glucose (Dextrose) | 0.4g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | ~g | |
| Carbohydrate, other | ~g | |
| Total sugar alcohols | ~g | |
| ~ = missing data | %AI | |
| Weight | 200g | |
| Monounsaturated Fats | 144mg | |
| Polyunsaturated Fats | 743mg | |
| Omega 3s | 385mg | 24% |
| Omega 6s | 354mg | 2% |
| Omega 3 to Omega 6 Ratio | 1.09 | |
| Omega 6 to Omega 3 Ratio | 0.92 | |
| 18:3 n-3 c,c,c (ALA) | ~mg | |
| 20:5 n-3 (EPA) | 0mg | |
| 22:5 n-3 (DPA) | 0mg | |
| 22:6 n-3 (DHA) | 0mg | |
| Trans-Polyenoic Fats | ~mg | |
| Stigmasterol | ~mg | |
| Campesterol | ~mg | |
| Beta-sitosterol | ~mg | |
| Phytosterols | ~mg | |
| 4:0 | 0mg | |
| 6:0 | 0mg | |
| 8:0 | 0mg | |
| 10:0 | 0mg | |
| 12:0 | 6mg | |
| 13:0 | ~mg | |
| 14:0 | 6mg | |
| 15:0 | ~mg | |
| 16:0 | 188mg | |
| 17:0 | ~mg | |
| 18:0 | 6mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 0mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 144mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 0mg | |
| 22:1 undifferentiated | 0mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 354mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 385mg | |
| 18:3 n-6 c,c,c | ~mg | |
| 18:3i | ~mg | |
| 18:4 | 0mg | |
| 20:2 n-6 c,c | ~mg | |
| 20:3 undifferentiated | ~mg | |
| 20:3 n-3 | ~mg | |
| 20:3 n-6 | ~mg | |
| 20:4 undifferentiated | 3mg | |
| 20:4 n-6 | ~mg | |
| 21:5 | ~mg | |
| 22:4 | ~mg | |
| Trans-Monoenoic Fats | ~mg | |
| 16:1 t | ~mg | |
| 18:1 t | ~mg | |
| 22:1 t | ~mg | |
| 18:2 t not further defined | ~mg | |
| 18:2 t,t | ~mg | |
| ~ = missing data | %RDI | |
| Weight | 200g | |
| Betaine | 1mg | |
| Tryptophan | 52mg | 19% |
| Threonine | 214mg | 20% |
| Isoleucine | 322mg | 23% |
| Leucine | 335mg | 12% |
| Lysine | 274mg | 13% |
| Methionine | 48mg | 7% |
| Cystine | 38mg | 13% |
| Phenylalanine | 260mg | 30% |
| Tyrosine | 103mg | 12% |
| Valine | 269mg | 15% |
| Arginine | 280mg | |
| Histidine | 208mg | 30% |
| Alanine | 147mg | |
| Aspartic acid | 262mg | |
| Glutamic acid | 331mg | |
| Glycine | 141mg | |
| Proline | 174mg | |
| Serine | 123mg | |
| Hydroxyproline | ~mg | |