Swiss chard with olives
- 7 ingredients
- Servings per recipe: 3
- Serving size: 37 g
Preparation & details:
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 160 kcal 7%
- Protein: 1.35 g 2%
- Fat: 16.39 g Why gray? Help 34%
- Carbohydrates: 3.91 g 2%
Calorie breakdown
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- Protein: 2% 3 kcal
- Fat: 89% 143 kcal
- Carbohydrates: 9% 14 kcal
Omega 6 : Omega 3
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1:1 20:1 12:1
General
Energy
160 kcal
7%
Water
76.19 g
3%
Carbohydrates
Carbohydrate
3.91 g
2%
Fiber
2 g
8%
Sugars, total
1.11 g
Starch
0 g
Lipids
Total lipid (fat)
16.39 g
34%
Total polyunsaturated
1.679 g
Omega 3 (n-3)
0.127 g
9%
Omega 6 (n-6)
1.552 g
13%
Total monounsaturated
11.877 g
Total saturated
2.257 g
as low as possible
Total trans
0.006 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
1.35 g
2%
Tryptophan
0.009 g
3%
Threonine
0.042 g
3%
Isoleucine
0.075 g
6%
Leucine
0.07 g
3%
Lysine
0.05 g
2%
Methionine + Cystine
0.011 g
1%
Methionine
0.01 g
Cystine
0.001 g
Phenylalanine + Tyrosine
0.06 g
3%
Phenylalanine
0.057 g
Tyrosine
0.003 g
Valine
0.057 g
4%
Vitamins
Vitamin C
16.3 mg
22%
Folate, total
12 µg
Folate, DFE
12 µg DFE
3%
Vitamin B-1 (Thiamin)
0.029 mg
3%
Vitamin B-2 (Riboflavin)
0.052 mg
5%
Vitamin B-3 (Niacin)
0.311 mg
2%
Vitamin B-5 (Pantothenic acid)
0.116 mg
2%
Vitamin B-6
0.069 mg
5%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
3556 IU
152%
Vitamin E
3.7 mg
25%
Vitamin D
0 IU
0%
Vitamin K
433.9 µg
482%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
48 mg
5%
Magnesium, Mg
46 mg
15%
Phosphorus, P
28 mg
4%
Iron, Fe
1.23 mg
7%
Potassium, K
224 mg
5%
Sodium, Na
534 mg
36%
Zinc, Zn
0.22 mg
3%
Copper, Cu
0.135 mg
15%
Selenium, Se
0.8 µg
1%
Manganese, Mn
0.267 mg
15%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 ounce pitted green olives (about 10 medium sized), roughly chopped or sliced | Olives · pickled · canned or bottled · green - 28 g |
| 1/2 teaspoon minced fresh rosemary | Rosemary · fresh - 0.5 tsp |
| 1 green onion or shallot, chopped | Onions · young green · tops only - 1 stalk |
| 1/2 teaspoon capers | Capers · canned - 0.17 tbsp, drained |
| Olive oil | Oil · olive · salad or cooking - 1 tbsp |
| 1 large bunch of Swiss chard, rinsed and patted dry | Chard · swiss · raw - 12 fl oz |
| Freshly ground black pepper to taste | Spices · pepper · black - 0.25 tsp, ground |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.