Nutritional Facts: Swiss Chard and Lentils - Vegan Version

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.

  1/2 medium (55g)
onions
2 (6g)
garlic cloves
2 tablespoons (27g)
olive oil
1 cup (198g)
lentils
2 cups (474g)
water
1 bunch (384g)
swiss chard
4 teaspoons (20g)
red wine vinegar
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.7 n/a n/a n/a n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.1 0.0 0.0 1.4 n/a 0.4 n/a n/a 2 0
Ash (g) 0.2 0.1 0.0 1.6 0.5 6.1 0.0 n/a 9 1
Aspartic acid (g) 0.1 0.0 0.0 2.0 n/a n/a n/a n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 12.7 10.9 0.3 37.6 14.2 195.8 1.2 n/a 273 45
Calories 22.0 8.9 238.7 229.7 0.0 73.0 3.8 n/a 576 96
Calories (kj) 91.3 37.4 998.7 964.3 0.0 303.4 15.8 n/a 2,411 402
Carbohydrates (g) 5.1 2.0 0.0 39.9 0.0 14.4 0.1 n/a 61 10
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.5 0.0 0.7 0.0 n/a 1 0
Cystine (g) 0.0 0.0 0.0 0.2 n/a n/a n/a n/a 0 0
Dietary Fiber (g) 0.9 0.1 0.0 15.6 0.0 6.1 0.0 n/a 23 4
Folate (mcg) 10.5 0.2 0.0 358.4 0.0 53.8 n/a n/a 423 70
Folate, DFE (mcg) 10.5 0.2 0.0 358.4 0.0 53.8 n/a n/a 423 70
Folate, food (mcg) 10.5 0.2 0.0 358.4 0.0 53.8 n/a n/a 423 70
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 0.7 n/a n/a n/a n/a n/a n/a n/a 1 0
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 1.1 n/a n/a n/a n/a n/a n/a n/a 1 0
Glutamic acid (g) 0.1 0.0 0.0 2.8 n/a n/a n/a n/a 3 0
Glycine (g) 0.0 0.0 0.0 0.7 n/a n/a n/a n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.5 n/a 0.1 n/a n/a 1 0
Iron (mg) 0.1 0.1 0.2 6.6 0.0 6.9 0.1 n/a 14 2
Isoleucine (g) 0.0 0.0 0.0 0.8 n/a 0.6 n/a n/a 1 0
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 1.3 n/a 0.5 n/a n/a 2 0
Lysine (g) 0.0 0.0 0.0 1.2 n/a 0.4 n/a n/a 2 0
Magnesium (mg) 5.5 1.5 0.0 71.3 4.7 311.0 0.8 n/a 395 66
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.1 0.0 1.0 0.0 1.4 0.0 n/a 3 0
Methionine (g) 0.0 0.0 0.0 0.2 n/a 0.1 n/a n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 19.7 0.1 0.0 0.2 n/a n/a 20 3
Niacin (mg) 0.1 0.0 0.0 2.1 0.0 1.5 n/a n/a 4 1
Pantothenic acid (mg) 0.1 0.0 0.0 1.3 0.0 0.7 n/a n/a 2 0
Phenylalanine (g) 0.0 0.0 0.0 0.9 n/a 0.4 n/a n/a 1 0
Phosphorus (mg) 16.0 9.2 0.0 356.4 0.0 176.6 1.6 n/a 560 93
Phytosterols (mg) 8.3 n/a 59.7 n/a n/a n/a n/a n/a 68 11
Polyunsaturated Fat (g) 0.0 0.0 2.8 0.3 0.0 0.3 n/a n/a 3 1
Potassium (mg) 80.3 24.1 0.3 730.6 4.7 1,455.4 7.8 n/a 2,303 384
Proline (g) 0.0 0.0 0.0 0.7 n/a n/a n/a n/a 1 0
Protein (g) 0.6 0.4 0.0 17.9 0.0 6.9 0.0 n/a 26 4
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.0 0.3 n/a n/a 1 0
Saturated Fat (g) 0.0 0.0 3.7 0.1 0.0 0.1 0.0 n/a 4 1
Selenium (mcg) 0.3 0.9 0.0 5.5 0.0 3.5 n/a n/a 10 2
Serine (g) 0.0 0.0 0.0 0.8 n/a n/a n/a n/a 1 0
Sodium (mg) 2.2 1.0 0.5 4.0 14.2 817.9 1.6 n/a 841 140
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.5 n/a n/a n/a n/a n/a n/a n/a 1 0
Sugar (g) 2.3 0.1 0.0 3.6 0.0 4.2 0.0 n/a 10 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.3 0.0 0.2 n/a n/a 1 0
Threonine (g) 0.0 0.0 0.0 0.6 n/a 0.3 n/a n/a 1 0
Tocopherol, alpha (mg) 0.0 0.0 3.9 0.2 0.0 7.3 n/a n/a 11 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.2 n/a n/a n/a n/a n/a 0 0
Total Fat (g) 0.1 0.0 27.0 0.8 0.0 0.8 0.0 n/a 29 5
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.2 n/a 0.1 n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.5 n/a n/a n/a n/a 0 0
Valine (g) 0.0 0.0 0.0 0.9 n/a 0.4 n/a n/a 1 0
Vitamin A, IU (IU) 1.1 0.5 0.0 15.8 0.0 23,485.4 0.0 n/a 23,503 3,917
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 1,175.0 0.0 n/a 1,175 196
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.1 0.1 0.0 0.4 0.0 0.4 n/a n/a 1 0
Vitamin C (mg) 4.1 1.9 0.0 3.0 0.0 115.2 0.1 n/a 124 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 49.0 3.5 0.0 137.9 473.5 355.8 18.9 n/a 1,039 173
Zinc (mg) 0.1 0.1 0.0 2.5 0.0 1.4 0.0 n/a 4 1

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