Creamed Swiss Chard 1 Recipe
Creamed Swiss Chard 1 has a average-calorie, low-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A and Vitamin C.
The food contains 11.1g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.9 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 average 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.
It gives a good yield of Iron at 3.91 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 an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
It belongs to European cuisine.
Based on the composite nutritive standing Creamed Swiss Chard 1 has been given a composite ranking of 95, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 42% | |
| Calories from Carbs | 40% |
Why this is good for you
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Cholesterol
- Low in Saturated Fat
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 9330 IU | 186.6% | ||
| Vitamin C | 27.6 mg | 46% | ||
| Vitamin D | 25.2 IU | 6.3% | ||
| Vitamin E | 3.4 mg | 11.3% | ||
| Thiamin | 0.05 mg | 3.6% | ||
| Riboflavin | 0.24 mg | 14.2% | ||
| Niacin | 0.56 mg | 2.8% | ||
| Vitamin B6 | 0.15 mg | 7.4% | ||
| Folate | 18.8 mcg | 4.7% | ||
| Vitamin B12 | 0.64 mcg | 10.7% | ||
| Pantothenic Acid | 0.26 mg | 2.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 166 mg | 16.6% | ||
| Iron | 3.9 mg | 21.7% | ||
| Magnesium | 130.8 mg | 32.7% | ||
| Phosphorus | 59 mg | 5.9% | ||
| Potassium | 898.4 mg | 25.7% | ||
| Sodium | 403.3 mg | 16.8% | ||
| Zinc | 0.68 mg | 4.5% | ||
| Copper | 0.25 mg | 12.6% | ||
| Manganese | 0.54 mg | 26.9% | ||
| Selenium | 1.8 mcg | 2.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11.1 g | 3.7% | ||
| Dietary Fiber | 3.4 g | 13.6% | ||
| Sugars | 2.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.9 g | 9.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.2 g | 8% | ||
| Saturated Fat | 0.8 g | 4% | ||
| Monounsaturated Fat | 3.5 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 103 Calories from Fat 0
% Daily Value *
Total Fat 5.2 g 8%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 0.7 mg 0.23%
Sodium 403.3 mg 16.8%
Total Carbohydrates 11.1 g 3.7%
Dietary Fiber 3.4 g13.6%
Sugars 2.9 g
Protein 4.9 g 9.8%
Vitamin A 186.6% Vitamin C 46%
Calcium 16.6% Iron 21.7%
*Based on a 2000 Calorie diet
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