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Classic Swiss Chard - Recipe and Nutrition Facts
92

Classic Swiss Chard Recipe

Classic Swiss Chard has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Iron and Vitamin C.

The food contains 9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 7.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to European cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 92, for Classic Swiss Chard, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat61%
 Calories from Carbs22%

Why this is good for you

  • Very high in Vitamin C
  • High in Iron

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A5 IU0.1%Mid 40%Average
Retinol10.5 mcg
Vitamin C26.4 mg43.9%Top 10%Very High
Vitamin D1.4 IU0.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.45 mg2.3%Mid 40%Average
Vitamin B60 mg
Folate16.4 mcg4.1%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.45 mg4.5%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium87.3 mg8.7%Top 30%High
Iron1.8 mg10.1%Top 30%High
Magnesium81.8 mg20.5%Top 10%Very High
Phosphorus90.9 mg9.1%Mid 40%Average
Potassium359.1 mg10.3%Top 10%Very High
Sodium281.1 mg11.7%Mid 40%Average
Zinc0.91 mg6.1%Top 30%High
Copper0 mg
Manganese0.45 mg22.7%Top 30%High
Selenium2.3 mcg3.2%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.1 g1.4%Bottom 30%Low
Dietary Fiber1.5 g6%Mid 40%Average
Sugars1.4 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.3 g6.5%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.5 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.8%Mid 40%Average
Saturated Fat1.5 g7.7%Mid 40%Average
Monounsaturated Fat1.4 g
Polyunsaturated Fat1.4 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 152 Calories from Fat 100

% Daily Value *

Total Fat 11.1 g 17.1%

Saturated Fat 3.4 g 17%

Trans Fat

Cholesterol 16.6 mg 5.5%

Sodium 618.4 mg 25.8%

Total Carbohydrates 9 g 3%

Dietary Fiber 3.3 g13.2%

Sugars 3.1 g

Protein 7.2 g 14.4%

Vitamin A 0.2% Vitamin C 96.7%

Calcium 19.2% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/classic-swiss-chard-461197 Embed Table:

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