Summary
- Protein 9%
- Carbohydrates 35%
- Fat 56%
100 grams of Swiss Chard with Olive Oil and Garlic contain 87 kcal, 2.2 g protein, 8 g carbohydrates and 5.7 g fat. 1 serving (200 g) has about 174 kcal.
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Swiss Chard with Olive Oil and Garlic?
Values are calculated from the ingredients of a standard recipe for 4 (1,368 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Olive Oil | 60 g | 530 kcal | 56% |
| Swiss Chard | 1,000 g | 190 kcal | 20% |
| White Rice (Raw) | 40 g | 146 kcal | 15% |
| Onion | 120 g | 48 kcal | 5.1% |
| Garlic | 20 g | 29 kcal | 3.1% |
| Lemon Juice | 20 g | 4 kcal | 0.4% |
| Water | 100 g | 0 kcal | 0% |
| Salt | 8 g | 0 kcal | 0% |
20% of the weight is counted as lost to evaporation during cooking.
Swiss Chard with Olive Oil and Garlic Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 280 µg | 35% |
| Vitamin C | 29.1 mg | 36% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.5 mg | 21% |
| Vitamin K | 762 µg | 1,016% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.09 mg | 6% |
| Vitamin B3 (niacin) | 0.44 mg | 3% |
| Vitamin B6 | 0.11 mg | 8% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 15.5 µg | 8% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 51.4 mg | 6% |
| Iron | 1.7 mg | 12% |
| Magnesium | 76.3 mg | 20% |
| Phosphorus | 49.6 mg | 7% |
| Potassium | 369 mg | 18% |
| Sodium | 479 mg | 20% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.18 mg | 18% |
| Manganese | 0.39 mg | 20% |
| Selenium | 1.6 µg | 3% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.8 g |
| Monounsaturated fat | 4.1 g |
| Polyunsaturated fat | 0.65 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
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 with Olive Oil and Garlic?
- 100 grams of Swiss Chard with Olive Oil and Garlic contain 87 kcal. 1 serving (200 g) has about 174 kcal.
- How much protein is in Swiss Chard with Olive Oil and Garlic?
- 100 grams contain 2.2 g of protein; 9% of its energy comes from protein.
- Is Swiss Chard with Olive Oil and Garlic gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Swiss Chard with Olive Oil and Garlic vegan?
- Yes, it contains no animal products.