Nutritional Facts: Garlicky (Or Not) Chard and White Beans With Caramelized Onions

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 tablespoons (27g)
olive oil
3 large (450g)
yellow onions
30 ounces (851g)
white beans
2 bunches (768g)
swiss chard
4 (12g)
garlic cloves
1 to taste (0g)
salt
1 to taste (0g)
fresh ground pepper
Total 1 serving
Alanine (g) 0.0 0.1 2.6 n/a 0.0 n/a n/a 3 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.0 0.5 3.8 0.9 0.1 n/a n/a 5 1
Ash (g) 0.0 1.6 9.8 12.3 0.2 n/a n/a 24 4
Aspartic acid (g) 0.0 0.4 7.5 n/a 0.1 n/a n/a 8 1
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Calcium (mg) 0.3 103.5 620.9 391.7 21.7 n/a n/a 1,138 190
Calories 238.7 180.0 969.6 145.9 17.9 n/a n/a 1,552 259
Calories (kj) 998.7 747.0 4,057.2 606.7 74.8 n/a n/a 6,484 1,081
Carbohydrates (g) 0.0 42.0 180.3 28.7 4.0 n/a n/a 255 43
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.0 0.2 2.0 1.4 0.0 n/a n/a 4 1
Cystine (g) 0.0 0.0 0.7 n/a 0.0 n/a n/a 1 0
Dietary Fiber (g) 0.0 7.7 40.8 12.3 0.3 n/a n/a 61 10
Folate (mcg) 0.0 85.5 552.9 107.5 0.4 n/a n/a 746 124
Folate, DFE (mcg) 0.0 85.5 552.9 107.5 0.4 n/a n/a 746 124
Folate, food (mcg) 0.0 85.5 552.9 107.5 0.4 n/a n/a 746 124
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a 5.8 n/a n/a n/a n/a n/a 6 1
Galactose n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 8.9 n/a n/a n/a n/a n/a 9 1
Glutamic acid (g) 0.0 1.2 9.4 n/a 0.1 n/a n/a 11 2
Glycine (g) 0.0 0.1 2.4 n/a 0.0 n/a n/a 3 0
Histidine (g) 0.0 0.1 1.7 0.3 0.0 n/a n/a 2 0
Iron (mg) 0.2 0.9 25.4 13.8 0.2 n/a n/a 41 7
Isoleucine (g) 0.0 0.1 2.7 1.1 0.0 n/a n/a 4 1
Lactose n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.1 4.9 1.0 0.0 n/a n/a 6 1
Lysine (g) 0.0 0.2 4.2 0.8 0.0 n/a n/a 5 1
Magnesium (mg) 0.0 45.0 433.8 622.1 3.0 n/a n/a 1,104 184
Maltose n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.6 4.4 2.8 0.2 n/a n/a 8 1
Methionine (g) 0.0 0.0 0.9 0.1 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 19.7 0.1 0.2 0.3 0.0 n/a n/a 20 3
Niacin (mg) 0.0 0.5 1.0 3.1 0.1 n/a n/a 5 1
Pantothenic acid (mg) 0.0 0.6 1.6 1.3 0.1 n/a n/a 4 1
Phenylalanine (g) 0.0 0.1 3.3 0.8 0.0 n/a n/a 4 1
Phosphorus (mg) 0.0 130.5 774.0 353.3 18.4 n/a n/a 1,276 213
Phytosterols (mg) 59.7 67.5 n/a n/a n/a n/a n/a 127 21
Polyunsaturated Fat (g) 2.8 0.1 1.1 0.5 0.0 n/a n/a 5 1
Potassium (mg) 0.3 657.0 3,861.5 2,910.7 48.1 n/a n/a 7,478 1,246
Proline (g) 0.0 0.1 2.6 n/a 0.0 n/a n/a 3 0
Protein (g) 0.0 5.0 61.8 13.8 0.8 n/a n/a 81 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.0 0.1 0.3 0.7 0.0 n/a n/a 1 0
Saturated Fat (g) 3.7 0.2 0.6 0.2 0.0 n/a n/a 5 1
Selenium (mcg) 0.0 2.3 13.6 6.9 1.7 n/a n/a 24 4
Serine (g) 0.0 0.1 3.4 n/a 0.0 n/a n/a 3 1
Sodium (mg) 0.5 18.0 42.5 1,635.8 2.0 n/a n/a 1,699 283
Starch n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 4.5 n/a n/a n/a n/a n/a 4 1
Sugar (g) 0.0 19.1 2.5 8.4 0.1 n/a n/a 30 5
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.2 0.8 0.3 0.0 n/a n/a 1 0
Threonine (g) 0.0 0.1 2.6 0.6 0.0 n/a n/a 3 1
Tocopherol, alpha (mg) 3.9 0.1 6.7 14.5 0.0 n/a n/a 25 4
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 n/a n/a n/a n/a n/a 0 0
Total Fat (g) 27.0 0.5 2.5 1.5 0.1 n/a n/a 32 5
Tryptophan (g) 0.0 0.1 0.7 0.1 0.0 n/a n/a 1 0
Tyrosine (g) 0.0 0.1 1.7 n/a 0.0 n/a n/a 2 0
Valine (g) 0.0 0.1 3.2 0.8 0.0 n/a n/a 4 1
Vitamin A, IU (IU) 0.0 9.0 0.0 46,970.9 1.1 n/a n/a 46,981 7,830
Vitamin A, RAE (mcg) 0.0 0.0 0.0 2,350.1 0.0 n/a n/a 2,350 392
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.0 0.5 0.6 0.8 0.1 n/a n/a 2 0
Vitamin C (mg) 0.0 33.3 0.0 230.4 3.7 n/a n/a 267 45
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 0.0 401.0 596.2 711.6 7.0 n/a n/a 1,716 286
Zinc (mg) 0.0 0.8 9.5 2.8 0.1 n/a n/a 13 2

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