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Nutritional Facts: Swiss Chard & Baked Tofu

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 tablespoons (41g)
olive oil
2 tablespoons (32g)
balsamic vinegar
2 tablespoons (31g)
lemon juice
1 teaspoon (2g)
lemon zest
3 tablespoons (8g)
fresh basil
1 lb (454g)
extra firm tofu
3 tablespoons (41g)
olive oil
6 (18g)
garlic cloves
1 lb (454g)
swiss chard
1/4 teaspoon (0g)
spike seasoning
Total 1 serving
Alanine (g) 0.0 n/a n/a n/a 0.0 1.8 0.0 0.0 n/a n/a 2 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 n/a n/a n/a 0.0 3.3 0.0 0.1 0.5 n/a 4 1
Ash (g) 0.0 0.1 0.1 0.0 0.1 4.6 0.0 0.3 7.3 n/a 12 3
Aspartic acid (g) 0.0 n/a n/a n/a 0.0 4.8 0.0 0.1 n/a n/a 5 1
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.4 8.6 1.8 2.7 14.1 912.5 0.4 32.6 231.5 n/a 1,205 301
Calories 358.0 28.2 6.7 0.9 1.8 317.8 358.0 26.8 86.3 n/a 1,185 296
Calories (kj) 1,498.1 118.1 27.8 3.9 7.5 1,334.8 1,498.1 112.1 358.7 n/a 4,959 1,240
Carbohydrates (g) 0.0 5.4 2.1 0.3 0.2 7.7 0.0 6.0 17.0 n/a 39 10
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.1 0.8 n/a 2 0
Cystine (g) 0.0 n/a n/a n/a 0.0 0.1 0.0 0.0 n/a n/a 0 0
Dietary Fiber (g) 0.0 n/a 0.1 0.2 0.1 4.1 0.0 0.4 7.3 n/a 12 3
Folate (mcg) 0.0 n/a 6.1 0.3 5.4 86.3 0.0 0.5 63.6 n/a 162 41
Folate, DFE (mcg) 0.0 n/a 6.1 0.3 5.4 86.3 0.0 0.5 63.6 n/a 162 41
Folate, food (mcg) 0.0 n/a 6.1 0.3 5.4 86.3 0.0 0.5 63.6 n/a 162 41
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 2.4 0.3 n/a 0.0 n/a n/a n/a n/a n/a 3 1
Galactose n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 2.4 0.3 n/a 0.0 n/a n/a n/a n/a n/a 3 1
Glutamic acid (g) 0.0 n/a n/a n/a 0.0 7.8 0.0 0.1 n/a n/a 8 2
Glycine (g) 0.0 n/a n/a n/a 0.0 1.7 0.0 0.0 n/a n/a 2 0
Histidine (g) 0.0 n/a n/a n/a 0.0 1.0 0.0 0.0 0.2 n/a 1 0
Iron (mg) 0.2 0.2 0.0 0.0 0.3 7.3 0.2 0.3 8.2 n/a 17 4
Isoleucine (g) 0.0 n/a n/a n/a 0.0 2.0 0.0 0.0 0.7 n/a 3 1
Lactose n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 n/a n/a n/a 0.0 3.3 0.0 0.1 0.6 n/a 4 1
Lysine (g) 0.0 n/a n/a n/a 0.0 2.1 0.0 0.0 0.4 n/a 3 1
Magnesium (mg) 0.0 3.8 1.8 0.3 5.1 168.0 0.0 4.5 367.7 n/a 551 138
Maltose n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.0 n/a 0.1 2.8 0.0 0.3 1.7 n/a 5 1
Methionine (g) 0.0 n/a n/a n/a 0.0 0.5 0.0 0.0 0.1 n/a 1 0
Monounsaturated Fat (g) 29.5 n/a 0.0 0.0 0.0 5.6 29.5 0.0 0.2 n/a 65 16
Niacin (mg) 0.0 n/a 0.0 0.0 0.1 0.5 0.0 0.1 1.8 n/a 3 1
Pantothenic acid (mg) 0.0 n/a 0.0 0.0 0.0 0.5 0.0 0.1 0.8 n/a 1 0
Phenylalanine (g) 0.0 n/a n/a n/a 0.0 2.0 0.0 0.0 0.5 n/a 3 1
Phosphorus (mg) 0.0 6.1 2.4 0.2 4.5 549.3 0.0 27.5 208.8 n/a 799 200
Phytosterols (mg) 89.5 n/a n/a 0.7 n/a n/a 89.5 n/a n/a n/a 180 45
Polyunsaturated Fat (g) 4.3 n/a 0.0 0.0 0.0 8.1 4.3 0.0 0.3 n/a 17 4
Potassium (mg) 0.4 35.8 31.4 3.2 23.5 671.9 0.4 72.2 1,720.7 n/a 2,559 640
Proline (g) 0.0 n/a n/a n/a 0.0 2.6 0.0 0.0 n/a n/a 3 1
Protein (g) 0.0 0.2 0.1 0.0 0.3 37.2 0.0 1.1 8.2 n/a 47 12
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.0 n/a 0.0 0.0 0.0 0.3 0.0 0.0 0.4 n/a 1 0
Saturated Fat (g) 5.6 0.0 0.0 0.0 0.0 3.9 5.6 0.0 0.1 n/a 15 4
Selenium (mcg) 0.0 n/a 0.0 0.0 0.0 44.9 0.0 2.6 4.1 n/a 52 13
Serine (g) 0.0 n/a n/a n/a 0.0 2.4 0.0 0.0 n/a n/a 2 1
Sodium (mg) 0.8 7.4 0.3 0.1 0.3 54.5 0.8 3.1 967.0 n/a 1,034 259
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.0 0.1 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sugar (g) 0.0 4.8 0.8 0.1 0.0 2.7 0.0 0.2 5.0 n/a 14 3
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 n/a 0.0 0.0 0.0 0.3 0.0 0.0 0.2 n/a 1 0
Threonine (g) 0.0 n/a n/a n/a 0.0 1.9 0.0 0.0 0.4 n/a 2 1
Tocopherol, alpha (mg) 5.8 n/a 0.0 0.0 0.1 0.0 5.8 0.0 8.6 n/a 20 5
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 n/a n/a n/a 0.0 n/a 0.3 n/a n/a n/a 1 0
Total Fat (g) 40.5 0.0 0.1 0.0 0.1 18.9 40.5 0.1 0.9 n/a 101 25
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 n/a n/a n/a 0.0 0.6 0.0 0.0 0.1 n/a 1 0
Tyrosine (g) 0.0 n/a n/a n/a 0.0 1.7 0.0 0.0 n/a n/a 2 0
Valine (g) 0.0 n/a n/a n/a 0.0 2.1 0.0 0.1 0.5 n/a 3 1
Vitamin A, IU (IU) 0.0 0.0 1.8 1.0 419.4 0.0 0.0 1.6 27,766.6 n/a 28,190 7,048
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.1 21.0 0.0 0.0 0.0 1,389.2 n/a 1,410 353
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 n/a 0.0 0.0 0.0 0.3 0.0 0.2 0.4 n/a 1 0
Vitamin C (mg) 0.0 0.0 11.8 2.6 1.4 0.9 0.0 5.6 136.2 n/a 159 40
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 0.0 24.5 28.2 1.6 7.3 385.7 0.0 10.5 420.7 n/a 878 220
Zinc (mg) 0.0 0.0 0.0 0.0 0.1 3.8 0.0 0.2 1.6 n/a 6 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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