Nutritional Facts: Swiss Chard With Currants and 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.

  1 lb (454g)
swiss chard
2 tablespoons (27g)
olive oil
1 large (4g)
garlic cloves
1 dash (0g)
salt
1 dash (0g)
pepper
4 tablespoons (35g)
dried currants
1/4 cup (59g)
water
1 1/2 ounces (45g)
feta cheese
Total 1 serving
Alanine n/a 0.0 0.0 0.0 0.0 n/a n/a 0.3 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.5 0.0 0.0 0.0 0.0 n/a n/a 0.2 1 0
Ash (g) 7.3 0.0 0.1 0.4 0.0 0.8 0.1 2.3 11 5
Aspartic acid n/a 0.0 0.0 0.0 0.0 n/a n/a 0.4 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 231.5 0.3 6.5 0.1 0.4 30.4 1.8 222.6 494 247
Calories 86.3 238.7 5.4 0.0 0.3 99.9 0.0 119.2 550 275
Calories (kj) 358.7 998.7 22.4 0.0 1.1 417.9 0.0 498.1 2,297 1,148
Carbohydrates (g) 17.0 0.0 1.2 0.0 0.1 26.1 0.0 1.8 46 23
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 40.2 40 20
Copper (mg) 0.8 0.0 0.0 0.0 0.0 0.2 0.0 0.0 1 1
Cystine n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Dietary Fiber (g) 7.3 0.0 0.1 0.0 0.0 2.4 0.0 0.0 10 5
Folate (mcg) 63.6 0.0 0.1 0.0 0.0 3.5 0.0 14.4 82 41
Folate, DFE (mcg) 63.6 0.0 0.1 0.0 0.0 3.5 0.0 14.4 82 41
Folate, food (mcg) 63.6 0.0 0.1 0.0 0.0 3.5 0.0 14.4 82 41
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Galactose n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glutamic acid n/a 0.0 0.0 0.0 0.0 n/a n/a 1.1 1 1
Glycine n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Histidine (g) 0.2 0.0 0.0 0.0 0.0 n/a n/a 0.2 0 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 8.2 0.2 0.1 0.0 0.0 1.2 0.0 0.3 10 5
Isoleucine (g) 0.7 0.0 0.0 0.0 0.0 n/a n/a 0.4 1 1
Lactose n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.6 0.0 0.0 0.0 0.0 n/a n/a 0.6 1 1
Lysine (g) 0.4 0.0 0.0 0.0 0.0 n/a n/a 0.6 1 1
Magnesium (mg) 367.7 0.0 0.9 0.0 0.2 14.5 0.6 8.6 392 196
Maltose n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 1.7 0.0 0.1 0.0 0.0 0.2 0.0 0.0 2 1
Methionine (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.2 0 0
Monounsaturated Fat (g) 0.2 19.7 0.0 0.0 0.0 0.0 0.0 2.1 22 11
Niacin (mg) 1.8 0.0 0.0 0.0 0.0 0.6 0.0 0.4 3 1
Pantothenic acid (mg) 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.4 1 1
Phenylalanine (g) 0.5 0.0 0.0 0.0 0.0 n/a n/a 0.3 1 0
Phosphorus (mg) 208.8 0.0 5.5 0.0 0.2 44.1 0.0 152.2 411 205
Phytosterols n/a 59.7 n/a 0.0 0.1 n/a n/a n/a 60 30
Polyunsaturated Fat (g) 0.3 2.8 0.0 0.0 0.0 0.1 0.0 0.3 3 2
Potassium (mg) 1,720.7 0.3 14.4 0.0 1.3 314.8 0.6 28.0 2,080 1,040
Proline n/a 0.0 0.0 0.0 0.0 n/a n/a 0.6 1 0
Protein (g) 8.2 0.0 0.2 0.0 0.0 1.4 0.0 6.4 16 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 56.4 56 28
Riboflavin (mg) 0.4 0.0 0.0 0.0 0.0 0.1 0.0 0.4 1 0
Saturated Fat (g) 0.1 3.7 0.0 0.0 0.0 0.0 0.0 6.7 11 5
Selenium (mcg) 4.1 0.0 0.5 0.0 0.0 0.2 0.0 6.8 12 6
Serine n/a 0.0 0.0 0.0 0.0 n/a n/a 0.5 1 0
Sodium (mg) 967.0 0.5 0.6 155.0 0.0 2.8 1.8 503.9 1,632 816
Sucrose n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sugar (g) 5.0 0.0 0.0 0.0 0.0 23.7 0.0 1.8 31 15
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0 0
Threonine (g) 0.4 0.0 0.0 0.0 0.0 n/a n/a 0.3 1 0
Tocopherol, alpha (mg) 8.6 3.9 0.0 0.0 0.0 0.0 0.0 0.1 13 6
Tocopherol, beta n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.2 n/a n/a 0.0 n/a n/a n/a 0 0
Total Fat (g) 0.9 27.0 0.0 0.0 0.0 0.1 0.0 9.6 38 19
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.1 0 0
Tyrosine n/a 0.0 0.0 0.0 0.0 n/a n/a 0.3 0 0
Valine (g) 0.5 0.0 0.0 0.0 0.0 n/a n/a 0.5 1 0
Vitamin A, IU (IU) 27,766.6 0.0 0.3 0.0 0.5 25.8 0.0 190.6 27,984 13,992
Vitamin A, RAE (mcg) 1,389.2 0.0 0.0 0.0 0.0 1.4 0.0 56.4 1,447 724
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 1 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.0 0.0 0.1 0.0 0.2 1 0
Vitamin C (mg) 136.2 0.0 1.1 0.0 0.0 1.7 0.0 0.0 139 69
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.2 7 4
Water (g) 420.7 0.0 2.1 0.0 0.0 6.8 59.2 24.9 514 257
Zinc (mg) 1.6 0.0 0.0 0.0 0.0 0.2 0.0 1.3 3 2

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