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Nutritional Facts: Italian Style Swiss Chard

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 lbs (1,362g)
swiss chard
2 teaspoons (9g)
extra virgin olive oil
1 1/2 teaspoons (4g)
garlic
1 tablespoon (9g)
capers
3 teaspoons (16g)
balsamic vinegar
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Arginine (g) 1.6 0.0 0.0 n/a n/a n/a n/a 2 0
Ash (g) 21.8 0.0 0.1 0.7 0.1 n/a n/a 23 4
Aspartic acid n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 694.6 0.1 7.6 3.4 4.3 n/a n/a 710 118
Calories 258.8 79.6 6.3 2.0 14.0 n/a n/a 361 60
Calories (kj) 1,076.0 332.9 26.2 8.3 58.7 n/a n/a 1,502 250
Carbohydrates (g) 50.9 0.0 1.4 0.4 2.7 n/a n/a 55 9
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Copper (mg) 2.4 0.0 0.0 0.0 0.0 n/a n/a 2 0
Cystine n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Dietary Fiber (g) 21.8 0.0 0.1 0.3 n/a n/a n/a 22 4
Folate (mcg) 190.7 0.0 0.1 2.0 n/a n/a n/a 193 32
Folate, DFE (mcg) 190.7 0.0 0.1 2.0 n/a n/a n/a 193 32
Folate, food (mcg) 190.7 0.0 0.1 2.0 n/a n/a n/a 193 32
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Fructose n/a n/a n/a n/a 1.2 n/a n/a 1 0
Galactose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 1.2 n/a n/a 1 0
Glutamic acid n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glycine n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Histidine (g) 0.5 0.0 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 24.5 0.1 0.1 0.1 0.1 n/a n/a 25 4
Isoleucine (g) 2.0 0.0 0.0 n/a n/a n/a n/a 2 0
Lactose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.8 0.0 0.0 n/a n/a n/a n/a 2 0
Lysine (g) 1.3 0.0 0.0 n/a n/a n/a n/a 1 0
Magnesium (mg) 1,103.2 0.0 1.1 2.8 1.9 n/a n/a 1,109 185
Maltose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 5.0 0.0 0.1 0.0 0.0 n/a n/a 5 1
Methionine (g) 0.3 0.0 0.0 n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.5 6.6 0.0 0.0 n/a n/a n/a 7 1
Niacin (mg) 5.4 0.0 0.0 0.1 n/a n/a n/a 6 1
Pantothenic acid (mg) 2.3 0.0 0.0 0.0 n/a n/a n/a 2 0
Phenylalanine (g) 1.5 0.0 0.0 n/a n/a n/a n/a 2 0
Phosphorus (mg) 626.5 0.0 6.4 0.9 3.0 n/a n/a 637 106
Phytosterols n/a 19.9 n/a 4.1 n/a n/a n/a 24 4
Polyunsaturated Fat (g) 1.0 0.9 0.0 0.0 n/a n/a n/a 2 0
Potassium (mg) 5,162.0 0.1 16.8 3.4 17.8 n/a n/a 5,200 867
Proline n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Protein (g) 24.5 0.0 0.3 0.2 0.1 n/a n/a 25 4
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Riboflavin (mg) 1.2 0.0 0.0 0.0 n/a n/a n/a 1 0
Saturated Fat (g) 0.4 1.2 0.0 0.0 0.0 n/a n/a 2 0
Selenium (mcg) 12.3 0.0 0.6 0.1 n/a n/a n/a 13 2
Serine n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Sodium (mg) 2,901.1 0.2 0.7 254.9 3.7 n/a n/a 3,161 527
Sucrose n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sugar (g) 15.0 0.0 0.0 0.0 2.4 n/a n/a 17 3
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.5 0.0 0.0 0.0 n/a n/a n/a 1 0
Threonine (g) 1.1 0.0 0.0 n/a n/a n/a n/a 1 0
Tocopherol, alpha (mg) 25.7 1.3 0.0 0.1 n/a n/a n/a 27 5
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a n/a n/a n/a n/a 0 0
Total Fat (g) 2.7 9.0 0.0 0.1 0.0 n/a n/a 12 2
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 n/a n/a n/a n/a 0 0
Tyrosine n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Valine (g) 1.5 0.0 0.0 n/a n/a n/a n/a 2 0
Vitamin A, IU (IU) 83,299.9 0.0 0.4 11.9 0.0 n/a n/a 83,312 13,885
Vitamin A, RAE (mcg) 4,167.7 0.0 0.0 0.6 0.0 n/a n/a 4,168 695
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Vitamin B-6 (mg) 1.3 0.0 0.1 0.0 n/a n/a n/a 1 0
Vitamin C (mg) 408.6 0.0 1.3 0.4 0.0 n/a n/a 410 68
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Water (g) 1,262.0 0.0 2.5 7.2 12.2 n/a n/a 1,284 214
Zinc (mg) 4.9 0.0 0.0 0.0 0.0 n/a n/a 5 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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