Swiss Chard With Beets, Goat Cheese and Raisins Recipe
Swiss Chard With Beets, Goat Cheese and Raisins has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Riboflavin.
The food contains 47.3g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 13.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low 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 9 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 very 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. Ideally consumed as a Side Dish.
Based on the composite nutritive standing Swiss Chard With Beets, Goat Cheese and Raisins has been given a composite ranking of 94, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 39% | |
| Calories from Carbs | 47% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- Very high in Vitamin C
- Very high in Riboflavin
- Low in Cholesterol
- Very high in Dietary Fiber
Why this is bad for you
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3 IU | 0.1% | Mid 40% | Average |
| Retinol | 11.8 mcg | |||
| Vitamin C | 19.7 mg | 32.9% | Top 10% | Very High |
| Vitamin D | 0.64 IU | 0.16% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0.16 mg | 9.4% | Top 30% | High |
| Niacin | 0.48 mg | 2.4% | Mid 40% | Average |
| Vitamin B6 | 0.16 mg | 8% | Top 30% | High |
| Folate | 12.6 mcg | 3.1% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.16 mg | 1.6% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 46.3 mg | 4.6% | Mid 40% | Average |
| Iron | 1.4 mg | 8% | Top 30% | High |
| Magnesium | 47.1 mg | 11.8% | Top 10% | Very High |
| Phosphorus | 49.5 mg | 5% | Mid 40% | Average |
| Potassium | 0.16 mg | 0% | Bottom 30% | Low |
| Sodium | 165.9 mg | 6.9% | Mid 40% | Average |
| Zinc | 0.32 mg | 2.1% | Mid 40% | Average |
| Copper | 0.16 mg | 8% | Top 10% | Very High |
| Manganese | 0.32 mg | 15.9% | Top 30% | High |
| Selenium | 0.64 mcg | 0.91% | Bottom 30% | Low |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7.5 g | 2.5% | Mid 40% | Average |
| Dietary Fiber | 1.4 g | 5.7% | Mid 40% | Average |
| Sugars | 4.2 g | |||
| Glucose | 0.5 mg | |||
| Fructose | 0.5 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 2.2 g | 4.4% | Bottom 30% | Low |
| Tryptophan | 0 mg | |||
| Threonine | 0.2 mg | |||
| Isoleucine | 0.2 mg | |||
| Leucine | 0.2 mg | |||
| Lysine | 0.2 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.2 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.2 mg | |||
| Arginine | 0.2 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0 mg | |||
| Aspartic Acid | 0.2 mg | |||
| Glutamic Acid | 0.3 mg | |||
| Glycine | 0 mg | |||
| Proline | 0.2 mg | |||
| Serine | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.8 g | 4.3% | Bottom 30% | Low |
| Saturated Fat | 0.84 g | 4.2% | Mid 40% | Average |
| Monounsaturated Fat | 1.4 g | |||
| Polyunsaturated Fat | 0.3 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.3 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 366 Calories from Fat 157
% Daily Value *
Total Fat 17.5 g 26.9%
Saturated Fat 5.3 g 26.5%
Trans Fat
Cholesterol 11.9 mg 4%
Sodium 1041.7 mg 43.4%
Total Carbohydrates 47.3 g 15.8%
Dietary Fiber 9 g36%
Sugars 26.6 g
Protein 13.9 g 27.8%
Vitamin A 0.4% Vitamin C 206.7%
Calcium 29.1% Iron 50%
*Based on a 2000 Calorie diet
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