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    Nutritional Facts: Quioa With Swiss Chard and Chick Peas

    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 teaspoons (9g)
    olive oil
    1/4 cup (40g)
    onions
    1 (3g)
    garlic cloves
    1 large (0g)
    swiss chard
    1 cup (170g)
    quinoa
    2 cups (0g)
    vegetable stock
    14 ounces (397g)
    chickpeas
    1 teaspoon (1g)
    fresh rosemary
    1/2 cup (70g)
    roasted red peppers
    3 (45g)
    green onions
    1 to taste (10g)
    fresh parsley
    1/2 teaspoon (1g)
    black pepper
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 n/a 1.0 n/a 0.8 0.0 0.0 0.0 n/a 0.0 2 1
    Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Arginine (g) 0.0 0.0 0.0 n/a 1.9 n/a 1.8 0.0 0.0 0.1 n/a 0.0 4 2
    Ash (g) 0.0 0.1 0.0 n/a 4.0 n/a 6.4 0.0 2.6 0.4 n/a 0.1 14 7
    Aspartic acid (g) 0.0 0.0 0.0 n/a 1.9 n/a 2.3 0.0 0.1 0.1 n/a 0.0 4 2
    Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Calcium (mg) 0.1 9.2 5.4 n/a 79.9 n/a 127.0 2.2 28.7 32.4 n/a 5.1 290 145
    Calories 79.6 16.0 4.5 n/a 625.6 n/a 472.3 0.9 12.6 14.4 n/a 2.9 1,229 614
    Calories (kj) 332.9 66.4 18.7 n/a 2,616.3 n/a 1,972.7 3.8 52.5 60.8 n/a 12.1 5,136 2,568
    Carbohydrates (g) 0.0 3.7 1.0 n/a 109.1 n/a 89.7 0.1 2.7 3.3 n/a 0.7 210 105
    Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Copper (mg) 0.0 0.0 0.0 n/a 1.0 n/a 0.7 0.0 0.1 0.0 n/a 0.0 2 1
    Cystine (g) 0.0 0.0 0.0 n/a 0.3 n/a 0.3 0.0 0.0 n/a n/a 0.0 1 0
    Dietary Fiber (g) 0.0 0.7 0.1 n/a 11.9 n/a 17.5 0.1 0.8 1.2 n/a 0.3 33 16
    Folate (mcg) 0.0 7.6 0.1 n/a 312.8 n/a 265.9 0.8 11.2 28.8 n/a 0.2 627 314
    Folate, DFE (mcg) 0.0 7.6 0.1 n/a 312.8 n/a 265.9 0.8 11.2 28.8 n/a 0.2 627 314
    Folate, food (mcg) 0.0 7.6 0.1 n/a 312.8 n/a 265.9 0.8 11.2 28.8 n/a 0.2 627 314
    Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Fructose n/a 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 1 0
    Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Glucose (dextrose) n/a 0.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 1 0
    Glutamic acid (g) 0.0 0.1 0.0 n/a 3.2 n/a 3.4 0.0 0.1 0.2 n/a 0.0 7 3
    Glycine (g) 0.0 0.0 0.0 n/a 1.2 n/a 0.8 0.0 0.0 0.0 n/a 0.0 2 1
    Histidine (g) 0.0 0.0 0.0 n/a 0.7 n/a 0.5 0.0 0.0 0.0 n/a 0.0 1 1
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Iron (mg) 0.1 0.1 0.1 n/a 7.8 n/a 5.4 0.0 0.6 0.7 n/a 0.1 15 7
    Isoleucine (g) 0.0 0.0 0.0 n/a 0.9 n/a 0.8 0.0 0.0 0.0 n/a 0.0 2 1
    Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Leucine (g) 0.0 0.0 0.0 n/a 1.4 n/a 1.4 0.0 0.0 0.0 n/a 0.0 3 1
    Lysine (g) 0.0 0.0 0.0 n/a 1.3 n/a 1.3 0.0 0.0 0.0 n/a 0.0 3 1
    Magnesium (mg) 0.0 4.0 0.8 n/a 334.9 n/a 115.1 0.6 7.7 9.0 n/a 2.0 474 237
    Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Manganese (mg) 0.0 0.1 0.1 n/a 3.5 n/a 2.4 0.0 0.1 0.1 n/a 0.1 6 3
    Methionine (g) 0.0 0.0 0.0 n/a 0.5 n/a 0.3 0.0 0.0 0.0 n/a 0.0 1 0
    Monounsaturated Fat (g) 6.6 0.0 0.0 n/a 2.7 n/a 1.0 0.0 0.0 0.0 n/a 0.0 10 5
    Niacin (mg) 0.0 0.0 0.0 n/a 2.6 n/a 0.5 0.0 0.4 0.2 n/a 0.0 4 2
    Pantothenic acid (mg) 0.0 0.0 0.0 n/a 1.3 n/a 1.2 0.0 0.0 0.0 n/a 0.0 3 1
    Phenylalanine (g) 0.0 0.0 0.0 n/a 1.0 n/a 1.1 0.0 0.0 0.0 n/a 0.0 2 1
    Phosphorus (mg) 0.0 11.6 4.6 n/a 776.9 n/a 357.2 0.5 14.0 16.7 n/a 1.8 1,183 592
    Phytosterols (mg) 19.9 6.0 n/a n/a n/a n/a n/a 0.3 n/a n/a n/a 1.1 27 14
    Polyunsaturated Fat (g) 0.9 0.0 0.0 n/a 5.6 n/a 2.0 0.0 0.1 0.0 n/a 0.0 9 4
    Potassium (mg) 0.1 58.4 12.0 n/a 957.1 n/a 682.7 4.7 102.2 124.2 n/a 15.3 1,957 978
    Proline (g) 0.0 0.0 0.0 n/a 1.3 n/a 0.8 0.0 0.0 0.1 n/a 0.0 2 1
    Protein (g) 0.0 0.4 0.2 n/a 24.0 n/a 19.6 0.0 0.6 0.8 n/a 0.1 46 23
    Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Riboflavin (mg) 0.0 0.0 0.0 n/a 0.5 n/a 0.1 0.0 0.0 0.0 n/a 0.0 1 0
    Saturated Fat (g) 1.2 0.0 0.0 n/a 1.2 n/a 0.5 0.0 0.0 0.0 n/a 0.0 3 2
    Selenium (mcg) 0.0 0.2 0.4 n/a 14.5 n/a 11.1 n/a 0.2 0.3 n/a 0.1 27 13
    Serine (g) 0.0 0.0 0.0 n/a 1.0 n/a 1.0 0.0 0.0 0.0 n/a 0.0 2 1
    Sodium (mg) 0.2 1.6 0.5 n/a 8.5 n/a 1,186.8 0.2 958.3 7.2 n/a 0.2 2,164 1,082
    Starch n/a 0.0 n/a n/a 88.8 n/a n/a n/a n/a n/a n/a n/a 89 44
    Sucrose n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Sugar (g) 0.0 1.7 0.0 n/a n/a n/a n/a n/a n/a 1.0 n/a 0.0 3 1
    Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.0 n/a 0.6 n/a 0.1 0.0 0.0 0.0 n/a 0.0 1 0
    Threonine (g) 0.0 0.0 0.0 n/a 0.7 n/a 0.7 0.0 0.0 0.0 n/a 0.0 2 1
    Tocopherol, alpha (mg) 1.3 0.0 0.0 n/a 4.1 n/a n/a n/a n/a 0.2 n/a 0.0 6 3
    Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.6 n/a n/a n/a n/a n/a n/a 0.0 1 0
    Tocopherol, gamma (mg) 0.1 0.0 n/a n/a 7.7 n/a n/a n/a n/a n/a n/a 0.1 8 4
    Total Fat (g) 9.0 0.0 0.0 n/a 10.3 n/a 4.5 0.0 0.2 0.1 n/a 0.0 24 12
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Tryptophan (g) 0.0 0.0 0.0 n/a 0.3 n/a 0.2 0.0 0.0 0.0 n/a 0.0 0 0
    Tyrosine (g) 0.0 0.0 0.0 n/a 0.5 n/a 0.5 0.0 0.0 0.0 n/a 0.0 1 0
    Valine (g) 0.0 0.0 0.0 n/a 1.0 n/a 0.8 0.0 0.0 0.0 n/a 0.0 2 1
    Vitamin A, IU (IU) 0.0 0.8 0.3 n/a 23.8 n/a 83.4 20.5 364.0 448.7 n/a 6.3 948 474
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a 1.7 n/a 4.0 1.0 18.2 22.5 n/a 0.3 48 24
    Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.0 0.0 n/a 0.8 n/a 1.9 0.0 0.1 0.0 n/a 0.0 3 1
    Vitamin C (mg) 0.0 3.0 0.9 n/a n/a n/a 15.1 0.2 32.6 8.5 n/a 0.0 60 30
    Vitamin D (IU) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
    Water (g) 0.0 35.6 1.8 n/a 22.6 n/a 276.6 0.5 63.9 40.4 n/a 0.1 442 221
    Zinc (mg) 0.0 0.1 0.0 n/a 5.3 n/a 4.2 0.0 0.1 0.2 n/a 0.0 10 5

    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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