Summary
- Protein 11%
- Carbohydrates 46%
- Fat 43%
100 grams of Swiss Chard Soup contain 40 kcal, 1.1 g protein, 4.8 g carbohydrates and 2 g fat. 1 serving (300 g) has about 120 kcal.
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Swiss Chard Soup?
Values are calculated from the ingredients of a standard recipe for 4 (2,178 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Olive Oil | 30 g | 265 kcal | 34% |
| White Rice (Raw) | 50 g | 183 kcal | 23% |
| Yogurt (Whole Milk) | 150 g | 117 kcal | 15% |
| Swiss Chard | 500 g | 95 kcal | 12% |
| White Flour | 15 g | 55 kcal | 7% |
| Onion | 100 g | 40 kcal | 5.1% |
| Tomato Paste | 20 g | 16 kcal | 2% |
| Red Pepper Flakes | 2 g | 6 kcal | 0.8% |
| Mint (Dried)≈ | 2 g | 5 kcal | 0.6% |
| Water | 1,300 g | 0 kcal | 0% |
| Salt | 9 g | 0 kcal | 0% |
Ingredients marked ≈ were calculated using the closest measured food.
10% of the weight is counted as lost to evaporation during cooking.
Swiss Chard Soup Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin D | 0.06 µg | 1% |
| Vitamin K | 214 µg | 285% |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.05 mg | 4% |
| Vitamin B3 (niacin) | 0.25 mg | 2% |
| Vitamin B6 | 0.05 mg | 4% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 34 mg | 4% |
| Iron | 0.66 mg | 5% |
| Magnesium | 25.1 mg | 7% |
| Phosphorus | 26.2 mg | 4% |
| Potassium | 134 mg | 7% |
| Sodium | 238 mg | 10% |
| Zinc | 0.18 mg | 2% |
| Copper | 0.06 mg | 6% |
| Manganese | 0.14 mg | 7% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.41 g |
| Monounsaturated fat | 1.2 g |
| Cholesterol | 1.1 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
- Gluten
- Milk
- Vegan
- No
- Vegetarian
- Yes
- Gluten-free
- No
- Dairy-free
- No
Based on the recipe’s ingredients; ready-made and restaurant versions may contain traces.
Data Source
Values are calculated from the dish’s ingredients and weights, using the USDA FoodData Central measurement for each ingredient. Calories and macros are not AI estimates.
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Swiss Chard Soup?
- 100 grams of Swiss Chard Soup contain 40 kcal. 1 serving (300 g) has about 120 kcal.
- How much protein is in Swiss Chard Soup?
- 100 grams contain 1.1 g of protein; 11% of its energy comes from protein.
- Is Swiss Chard Soup gluten-free?
- No. It contains a gluten grain (wheat, barley, rye or oats).
- Is Swiss Chard Soup vegan?
- No, it contains animal products.