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Nutritional Facts: Rainbow Chard With Figs, Garlic, Pine Nuts & Feta

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.

  2 lbs (908g)
chard leaves
2 tablespoons (27g)
olive oil
3 (9g)
garlic cloves
1/2 cup (75g)
dried figs
1/4 cup (34g)
pine nuts
1 to taste (0g)
salt and pepper
1 to taste (150g)
feta cheese
Total 1 serving
Alanine n/a 0.0 0.0 0.1 0.2 n/a n/a 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 1.1 0.0 0.1 0.1 0.8 n/a n/a 2 0
Ash (g) 14.5 0.0 0.1 1.4 0.9 n/a n/a 17 4
Aspartic acid n/a 0.0 0.0 0.5 0.4 n/a n/a 1 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 463.1 0.3 16.3 120.7 5.4 n/a n/a 606 151
Calories 172.5 238.7 13.4 185.5 227.1 n/a n/a 837 209
Calories (kj) 717.3 998.7 56.1 775.5 950.4 n/a n/a 3,498 875
Carbohydrates (g) 34.0 0.0 3.0 47.6 4.4 n/a n/a 89 22
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 1.6 0.0 0.0 0.2 0.4 n/a n/a 2 1
Cystine n/a 0.0 0.0 0.0 0.1 n/a n/a 0 0
Dietary Fiber (g) 14.5 0.0 0.2 7.3 1.2 n/a n/a 23 6
Folate (mcg) 127.1 0.0 0.3 6.7 11.5 n/a n/a 146 36
Folate, DFE (mcg) 127.1 0.0 0.3 6.7 11.5 n/a n/a 146 36
Folate, food (mcg) 127.1 0.0 0.3 6.7 11.5 n/a n/a 146 36
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a n/a n/a 17.1 0.0 n/a n/a 17 4
Galactose n/a n/a n/a 0.1 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 18.5 0.0 n/a n/a 18 5
Glutamic acid n/a 0.0 0.1 0.2 1.0 n/a n/a 1 0
Glycine n/a 0.0 0.0 0.1 0.2 n/a n/a 0 0
Histidine (g) 0.3 0.0 0.0 0.0 0.1 n/a n/a 0 0
Iron (mg) 16.3 0.2 0.2 1.5 1.9 n/a n/a 20 5
Isoleucine (g) 1.3 0.0 0.0 0.1 0.2 n/a n/a 2 0
Lactose n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 1.2 0.0 0.0 0.1 0.3 n/a n/a 2 0
Lysine (g) 0.9 0.0 0.0 0.1 0.2 n/a n/a 1 0
Magnesium (mg) 735.5 0.0 2.3 50.7 84.7 n/a n/a 873 218
Maltose n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Manganese (mg) 3.3 0.0 0.2 0.4 3.0 n/a n/a 7 2
Methionine (g) 0.2 0.0 0.0 0.0 0.1 n/a n/a 0 0
Monounsaturated Fat (g) 0.4 19.7 0.0 0.1 6.3 n/a n/a 27 7
Niacin (mg) 3.6 0.0 0.1 0.5 1.5 n/a n/a 6 1
Pantothenic acid (mg) 1.6 0.0 0.1 0.3 0.1 n/a n/a 2 1
Phenylalanine (g) 1.0 0.0 0.0 0.1 0.2 n/a n/a 1 0
Phosphorus (mg) 417.7 0.0 13.8 49.9 194.1 n/a n/a 675 169
Phytosterols n/a 59.7 n/a n/a 47.6 n/a n/a 107 27
Polyunsaturated Fat (g) 0.6 2.8 0.0 0.3 11.5 n/a n/a 15 4
Potassium (mg) 3,441.3 0.3 36.1 506.6 201.5 n/a n/a 4,186 1,046
Proline n/a 0.0 0.0 0.5 0.2 n/a n/a 1 0
Protein (g) 16.3 0.0 0.6 2.5 4.6 n/a n/a 24 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.8 0.0 0.0 0.1 0.1 n/a n/a 1 0
Saturated Fat (g) 0.3 3.7 0.0 0.1 1.7 n/a n/a 6 1
Selenium (mcg) 8.2 0.0 1.3 0.4 0.2 n/a n/a 10 3
Serine n/a 0.0 0.0 0.1 0.3 n/a n/a 0 0
Sodium (mg) 1,934.0 0.5 1.5 7.5 0.7 n/a n/a 1,944 486
Starch n/a n/a n/a 3.8 0.5 n/a n/a 4 1
Sucrose n/a n/a n/a 0.1 1.2 n/a n/a 1 0
Sugar (g) 10.0 0.0 0.1 35.7 1.2 n/a n/a 47 12
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.4 0.0 0.0 0.1 0.1 n/a n/a 1 0
Threonine (g) 0.8 0.0 0.0 0.1 0.1 n/a n/a 1 0
Tocopherol, alpha (mg) 17.2 3.9 0.0 0.3 3.1 n/a n/a 24 6
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.2 n/a 0.3 3.8 n/a n/a 4 1
Total Fat (g) 1.8 27.0 0.0 0.7 23.1 n/a n/a 53 13
Tryptophan (g) 0.2 0.0 0.0 0.0 0.0 n/a n/a 0 0
Tyrosine n/a 0.0 0.0 0.0 0.2 n/a n/a 0 0
Valine (g) 1.0 0.0 0.0 0.1 0.2 n/a n/a 1 0
Vitamin A, IU (IU) 55,533.3 0.0 0.8 7.5 9.8 n/a n/a 55,551 13,888
Vitamin A, RAE (mcg) 2,778.5 0.0 0.0 0.0 0.3 n/a n/a 2,779 695
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.9 0.0 0.1 0.1 0.0 n/a n/a 1 0
Vitamin C (mg) 272.4 0.0 2.8 0.9 0.3 n/a n/a 276 69
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 841.4 0.0 5.3 22.4 0.8 n/a n/a 870 217
Zinc (mg) 3.3 0.0 0.1 0.4 2.2 n/a 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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