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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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