Nutritional Facts: Herbed Vegetable Quinoa Soup With 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.

  1 1/2 tablespoons (20g)
extra virgin olive oil
1/2 large (75g)
onions
2 (6g)
garlic cloves
2 cups (256g)
carrots
2 cups (202g)
celery
8 ounces (227g)
white button mushrooms
2 teaspoons (1g)
dried basil
1 teaspoon (1g)
dried rosemary leaves
1/2 teaspoon (1g)
dried thyme
1/2 teaspoon (1g)
fresh ground black pepper
64 ounces (1,814g)
vegetable broth
1/2 cup (85g)
quinoa
4 cups (144g)
swiss chard leaves
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.3 0.0 0.5 0.0 n/a n/a 0.0 n/a 0.5 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Arginine (g) 0.0 0.1 0.0 0.2 0.0 0.2 0.0 n/a n/a 0.0 n/a 0.9 0.2 2 0
Ash (g) 0.0 0.3 0.1 2.5 1.5 1.9 0.2 0.1 0.1 0.1 n/a 2.0 2.3 11 2
Aspartic acid (g) 0.0 0.1 0.0 0.5 0.2 0.4 0.0 n/a n/a 0.0 n/a 1.0 n/a 2 0
Beta-sitosterol n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0 0
Calcium (mg) 0.2 17.3 10.9 84.5 80.8 6.8 31.4 15.4 13.2 5.1 n/a 40.0 73.4 379 63
Calories 179.0 30.0 8.9 105.0 32.3 49.9 3.3 4.0 1.9 2.9 n/a 312.8 27.4 757 126
Calories (kj) 749.0 124.5 37.4 442.9 135.3 210.9 13.7 16.6 8.1 12.1 n/a 1,308.2 113.8 3,172 529
Campesterol n/a n/a n/a n/a n/a 4.5 n/a n/a n/a n/a n/a n/a n/a 5 1
Carbohydrates (g) 0.0 7.0 2.0 24.5 6.0 7.4 0.7 0.8 0.4 0.7 n/a 54.5 5.4 109 18
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.1 0.1 0.7 0.0 0.0 0.0 0.0 n/a 0.5 0.3 2 0
Cystine (g) 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.2 n/a 0 0
Dietary Fiber (g) 0.0 1.3 0.1 7.2 3.2 2.3 0.5 0.5 0.3 0.3 n/a 6.0 2.3 24 4
Folate (mcg) 0.0 14.3 0.2 48.6 72.7 38.6 4.3 3.7 1.9 0.2 n/a 156.4 20.2 361 60
Folate, DFE (mcg) 0.0 14.3 0.2 48.6 72.7 38.6 4.3 3.7 1.9 0.2 n/a 156.4 20.2 361 60
Folate, food (mcg) 0.0 14.3 0.2 48.6 72.7 38.6 4.3 3.7 1.9 0.2 n/a 156.4 20.2 361 60
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a 1.0 n/a 1.4 1.0 0.4 0.0 n/a n/a 0.0 n/a n/a n/a 4 1
Galactose n/a 0.0 n/a 0.0 1.3 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 1 0
Glucose (dextrose) n/a 1.5 n/a 1.5 1.1 3.4 0.0 n/a n/a 0.0 n/a n/a n/a 7 1
Glutamic acid (g) 0.0 0.2 0.0 0.9 0.2 0.8 0.0 n/a n/a 0.0 n/a 1.6 n/a 4 1
Glycine (g) 0.0 0.0 0.0 0.1 0.0 0.2 0.0 n/a n/a 0.0 n/a 0.6 n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.1 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.3 0.1 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.1 0.2 0.1 0.8 0.4 1.1 1.3 0.4 0.9 0.1 n/a 3.9 2.6 12 2
Isoleucine (g) 0.0 0.0 0.0 0.2 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.4 0.2 1 0
Lactose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.3 0.1 0.3 0.0 n/a 0.0 0.0 n/a 0.7 0.2 2 0
Lysine (g) 0.0 0.0 0.0 0.3 0.1 0.2 0.0 n/a 0.0 0.0 n/a 0.7 0.1 1 0
Magnesium (mg) 0.0 7.5 1.5 30.7 22.2 20.4 10.0 2.6 1.5 2.0 n/a 167.5 116.6 383 64
Maltose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.1 0.4 0.2 0.1 0.1 0.0 0.1 0.1 n/a 1.7 0.5 3 1
Methionine (g) 0.0 0.0 0.0 0.1 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.3 0.0 0 0
Monounsaturated Fat (g) 14.8 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 1.4 0.1 16 3
Niacin (mg) 0.0 0.1 0.0 2.5 0.6 8.2 0.1 0.0 0.0 0.0 n/a 1.3 0.6 13 2
Pantothenic acid (mg) 0.0 0.1 0.0 0.7 0.5 3.4 0.0 n/a n/a 0.0 n/a 0.7 0.2 6 1
Phenylalanine (g) 0.0 0.0 0.0 0.2 0.0 0.2 0.0 n/a n/a 0.0 n/a 0.5 0.2 1 0
Phosphorus (mg) 0.0 21.8 9.2 89.6 48.5 195.1 3.8 0.8 1.4 1.8 n/a 388.5 66.2 827 138
Phytosterols (mg) 44.8 11.3 n/a n/a 12.1 n/a 1.5 0.7 1.1 1.1 n/a n/a n/a 73 12
Polyunsaturated Fat (g) 2.1 0.0 0.0 0.3 0.2 0.4 0.0 0.0 0.0 0.0 n/a 2.8 0.1 6 1
Potassium (mg) 0.2 109.5 24.1 819.2 525.2 721.3 36.8 11.5 5.7 15.3 n/a 478.6 545.8 3,293 549
Proline (g) 0.0 0.0 0.0 0.1 0.0 0.2 0.0 n/a n/a 0.0 n/a 0.7 n/a 1 0
Protein (g) 0.0 0.8 0.4 2.4 1.4 7.0 0.3 0.1 0.1 0.1 n/a 12.0 2.6 27 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.1 0.9 0.0 0.0 0.0 0.0 n/a 0.3 0.1 2 0
Saturated Fat (g) 2.8 0.0 0.0 0.1 0.1 0.1 0.0 0.1 0.0 0.0 n/a 0.6 0.0 4 1
Selenium (mcg) 0.0 0.4 0.9 0.3 0.8 21.1 0.0 0.1 0.0 0.1 n/a 7.2 1.3 32 5
Serine (g) 0.0 0.0 0.0 0.1 0.0 0.2 0.0 n/a n/a 0.0 n/a 0.5 n/a 1 0
Sodium (mg) 0.4 3.0 1.0 176.6 161.6 11.3 1.1 0.6 0.4 0.2 n/a 4.3 306.7 667 111
Starch n/a 0.0 n/a 3.7 0.0 0.0 n/a n/a n/a n/a n/a 44.4 n/a 48 8
Stigmasterol n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.7 n/a 9.2 0.2 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 10 2
Sugar (g) 0.0 3.2 0.1 12.1 3.7 4.5 0.0 n/a 0.0 0.0 n/a n/a 1.6 25 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.2 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.3 0.1 1 0
Threonine (g) 0.0 0.0 0.0 0.5 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.4 0.1 1 0
Tocopherol, alpha (mg) 2.9 0.0 0.0 1.7 0.5 0.0 0.1 n/a 0.1 0.0 n/a 2.1 2.7 10 2
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.3 n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.1 n/a 3.9 n/a 4 1
Total Fat (g) 20.3 0.1 0.0 0.6 0.3 0.8 0.1 0.2 0.1 0.0 n/a 5.2 0.3 28 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.1 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.1 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.2 n/a 0 0
Valine (g) 0.0 0.0 0.0 0.2 0.1 0.5 0.0 n/a 0.0 0.0 n/a 0.5 0.2 1 0
Vitamin A, IU (IU) 0.0 1.5 0.5 42,767.4 907.0 0.0 10.4 37.5 26.6 6.3 n/a 11.9 8,807.0 52,576 8,763
Vitamin A, RAE (mcg) 0.0 0.0 0.0 2,137.6 44.4 0.0 0.5 1.9 1.3 0.3 n/a 0.9 440.6 2,628 438
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.4 0.1 0.2 0.0 0.0 0.0 0.0 n/a 0.4 0.1 2 0
Vitamin C (mg) 0.0 5.6 1.9 15.1 6.3 4.8 0.0 0.7 0.4 0.0 n/a n/a 43.2 78 13
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 15.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 16 3
Water (g) 0.0 66.8 3.5 226.0 192.8 209.7 0.1 0.1 0.1 0.1 n/a 11.3 133.4 844 141
Zinc (mg) 0.0 0.1 0.1 0.6 0.3 1.2 0.1 0.0 0.0 0.0 n/a 2.6 0.5 6 1

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