| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (200g) | |||
| Calories | 54 | ||
| % Daily Value * | |||
| Total Fat 1.7g | 2% | ||
| Saturated Fat 0.21g | 1% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 266mg | 11% | ||
| 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 Raw Swiss Chard coming from 28% protein, 50% carbs, 22% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Raw Swiss Chard. This food consists of 92.6% water, 2.4% protein, 4.2% carbs, 0.9% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 200g | |
| Calories (kcal) | 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 | 0.21g | 1% |
| Net-Carbs | 2.5g | |
| Trans Fatty Acids | 0g | |
| Minerals | ||
| -- = 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 | 11% |
| Zinc, Zn | 0.75mg | 7% |
| Copper, Cu | 0.23mg | 26% |
| Manganese | 1.3mg | 56% |
| Selenium, Se | 1.8mcg | 3% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 200g | |
| Vitamin A, RAE | 547mcg | 61% |
| Vitamin C | 123.4mg | 137% |
| Thiamin (B1) | 0.15mg | 13% |
| Riboflavin (B2) | 0.44mg | 34% |
| Niacin (B3) | 1.6mg | 10% |
| Vitamin B5 (PA) | 0.54mg | 11% |
| Vitamin B6 | 0.25mg | 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 | |
| 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 (K2) | 0mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 200g | |
| Water | 182.3g | |
| Ash | 3g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -16.16 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 200g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0.18g | |
| Glucose (Dextrose) | 0.4g | |
| Fructose | 0.41g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | --g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 200g | |
| Total Monounsaturated | 0.144g | |
| Total Polyunsaturated | 0.743g | |
| Omega 3s | 0.385g | 24% |
| Omega 6s | 0.354g | 2% |
| Omega 3 to Omega 6 Ratio | 1.09 | |
| Omega 6 to Omega 3 Ratio | 0.92 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| n-3-Eicosatrienoic Acid (20:3) | --g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | --g | |
| gamma-Linolenic Acid (GLA) | --g | |
| cis-cis-n6-Eicosadienoic Acid | --g | |
| Dihomo-gamma-linolenic acid (DGLA) | --g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0g | |
| Caprylic Acid (8:0) | 0g | |
| Capric Acid (10:0) | 0g | |
| Lauric Acid (12:0) | 0.006g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.006g | |
| Pentadecanoic Acid (15:0) | --g | |
| Palmitic Acid (16:0) | 0.188g | |
| Margaric Acid (17:0) | --g | |
| Stearic Acid (18:0) | 0.006g | |
| Arachidic Acid (20:0) | --g | |
| Behenic Acid (22:0) | --g | |
| Lignoceric Acid (24:0) | --g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | --g | |
| Pentadecenoic Acid (15:1) | --g | |
| Palmitoleic Acid (16:1) | 0g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | --g | |
| Oleic Acid (18:1) | 0.144g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0g | |
| Docosenoic Acid (22:1) | 0g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | --g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 0.354g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.385g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0g | |
| Eicosatrienoic Acid (20:3) | --g | |
| Eicosatetraenoic Acid 20:4 | 0.003g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | --g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | --g | |
| Trans-Monoenoic Fats | --g | |
| trans-Palmitoleic Acid (16:1 trans) | --g | |
| trans-Oleic Acid (18:1 trans) | --g | |
| trans-Docosenoic Acid (22:1 trans) | --g | |
| trans-Octadecadienoic Acid (18:2 trans) | --g | |
| 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 | 200g | |
| Essential Amino Acids | ||
| Histidine | 208mg | 30% |
| Isoleucine | 322mg | 23% |
| Leucine | 335mg | 12% |
| Lysine | 274mg | 13% |
| Methionine | 48mg | 7% |
| Phenylalanine | 260mg | 30% |
| Threonine | 214mg | 20% |
| Tryptophan | 52mg | 19% |
| Valine | 269mg | 15% |
| Conditionally Essential Amino Acids | ||
| Arginine | 280mg | |
| Cystine | 38mg | 13% |
| Glycine | 141mg | |
| Proline | 174mg | |
| Tyrosine | 103mg | 12% |
| Non-Essential Amino Acids | ||
| Alanine | 147mg | |
| Aspartic acid | 262mg | |
| Betaine | 0.6mg | |
| Glutamic acid | 331mg | |
| Hydroxyproline | --mg | |
| Serine | 123mg | |