Swiss Chard & Leek Gratin Recipe
Swiss Chard & Leek Gratin has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 16.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 7.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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 average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to European cuisine.
Based on the composite nutritive standing Swiss Chard & Leek Gratin has been given a composite ranking of 78, and in moderation.
Calorie Breakdown
| Calories from Protein | 19% | |
| Calories from Fat | 40% | |
| Calories from Carbs | 41% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6500 IU | 130% | ||
| Vitamin C | 21.4 mg | 35.7% | ||
| Vitamin D | 26.4 IU | 6.6% | ||
| Vitamin E | 2.2 mg | 7.3% | ||
| Thiamin | 0.12 mg | 8.1% | ||
| Riboflavin | 0.23 mg | 13.5% | ||
| Niacin | 0.86 mg | 4.3% | ||
| Vitamin B6 | 0.2 mg | 10.1% | ||
| Folate | 44.8 mcg | 11.2% | ||
| Vitamin B12 | 0.35 mcg | 5.9% | ||
| Pantothenic Acid | 0.48 mg | 4.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 231 mg | 23.1% | ||
| Iron | 3.1 mg | 17.3% | ||
| Magnesium | 99.2 mg | 24.8% | ||
| Phosphorus | 160 mg | 16% | ||
| Potassium | 685.4 mg | 19.6% | ||
| Sodium | 297.1 mg | 12.4% | ||
| Zinc | 0.89 mg | 5.9% | ||
| Copper | 0.21 mg | 10.5% | ||
| Manganese | 0.53 mg | 26.3% | ||
| Selenium | 5.7 mcg | 8.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 16.3 g | 5.4% | ||
| Dietary Fiber | 2.7 g | 10.8% | ||
| Sugars | 5.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.3 g | 14.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7 g | 10.8% | ||
| Saturated Fat | 4.2 g | 21% | ||
| Monounsaturated Fat | 2 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 151 Calories from Fat 0
% Daily Value *
Total Fat 7 g 10.8%
Saturated Fat 4.2 g 21%
Trans Fat
Cholesterol 19.9 mg 6.6%
Sodium 297.1 mg 12.4%
Total Carbohydrates 16.3 g 5.4%
Dietary Fiber 2.7 g10.8%
Sugars 5.6 g
Protein 7.3 g 14.6%
Vitamin A 130% Vitamin C 35.7%
Calcium 23.1% Iron 17.3%
*Based on a 2000 Calorie diet
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