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Swiss Chard Scramble - Recipe and Nutrition Facts
79

Swiss Chard Scramble Recipe

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

The food contains 9.5g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.3 gms of protein, it is high 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.

It gives a good yield of Iron at 4.27 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 79, for Swiss Chard Scramble, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat51%
 Calories from Carbs21%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Low in Cholesterol
  • High in Iron

Why this is bad for you

  • High in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10890 IU217.8%
Vitamin C31.7 mg52.9%
Vitamin D0 IU
Vitamin E3.3 mg11%
Thiamin0.06 mg4.2%
Riboflavin0.15 mg9%
Niacin0.66 mg3.3%
Vitamin B60.16 mg7.9%
Folate17.2 mcg4.3%
Vitamin B120 mcg
Pantothenic Acid0.29 mg2.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium185 mg18.5%
Iron4.3 mg23.7%
Magnesium152 mg38%
Phosphorus58 mg5.8%
Potassium1 mg0%
Sodium583.4 mg24.3%
Zinc0.6 mg4%
Copper0.29 mg14.4%
Manganese0.61 mg30.3%
Selenium1.6 mcg2.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.5 g3.2%
Dietary Fiber3.9 g15.6%
Sugars1.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.3 g24.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.2 g15.7%
Saturated Fat4.3 g21.5%
Monounsaturated Fat1.8 g
Polyunsaturated Fat1.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 172 Calories from Fat 0

% Daily Value *

Total Fat 10.2 g 15.7%

Saturated Fat 4.3 g 21.5%

Trans Fat

Cholesterol 12.5 mg 4.2%

Sodium 583.4 mg 24.3%

Total Carbohydrates 9.5 g 3.2%

Dietary Fiber 3.9 g15.6%

Sugars 1.9 g

Protein 12.3 g 24.6%

Vitamin A 217.8% Vitamin C 52.9%

Calcium 18.5% Iron 23.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=321575 Embed Table:

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