Swiss chard tzatziki
- 9 ingredients
- Servings per recipe: 4
- Serving size: 152 g
Preparation & details:
www.simplyrecipes.com/recipes/swiss_chard_tzatziki_yogurt_dip/
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 183 kcal 8%
- Protein: 6.89 g 13%
- Fat: 5.2 g Why gray? Help 11%
- Carbohydrates: 29.41 g 12%
Calorie breakdown
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- Protein: 14% 26 kcal
- Fat: 25% 45 kcal
- Carbohydrates: 61% 112 kcal
Omega 6 : Omega 3
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1:1 20:1 15:1
General
Energy
183 kcal
8%
Water
56.76 g
2%
Carbohydrates
Carbohydrate
29.41 g
12%
Fiber
3.6 g
14%
Sugars, total
3.36 g
Starch
0 g
Lipids
Total lipid (fat)
5.2 g
11%
Total polyunsaturated
0.875 g
Omega 3 (n-3)
0.054 g
4%
Omega 6 (n-6)
0.817 g
7%
Total monounsaturated
2.765 g
Total saturated
1.059 g
as low as possible
Total trans
0.002 g
as low as possible
Cholesterol
2 mg
as low as possible
Protein + aminoacids
Protein
6.89 g
13%
Tryptophan
0.084 g
26%
Threonine
0.226 g
18%
Isoleucine
0.298 g
25%
Leucine
0.539 g
20%
Lysine
0.322 g
13%
Methionine + Cystine
0.263 g
22%
Methionine
0.136 g
Cystine
0.127 g
Phenylalanine + Tyrosine
0.59 g
28%
Phenylalanine
0.345 g
Tyrosine
0.245 g
Valine
0.391 g
25%
Vitamins
Vitamin C
3.2 mg
4%
Folate, total
22 µg
Folate, DFE
22 µg DFE
6%
Vitamin B-1 (Thiamin)
0.182 mg
17%
Vitamin B-2 (Riboflavin)
0.13 mg
12%
Vitamin B-3 (Niacin)
1.42 mg
10%
Vitamin B-5 (Pantothenic acid)
0.647 mg
13%
Vitamin B-6
0.159 mg
12%
Vitamin B-12 (Cobalamin)
0.23 µg
10%
Vitamin A
394 IU
17%
Vitamin E
0.9 mg
6%
Vitamin D
0 IU
0%
Vitamin K
51.8 µg
58%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
85 mg
9%
Magnesium, Mg
45 mg
15%
Phosphorus, P
147 mg
21%
Iron, Fe
1.62 mg
9%
Potassium, K
202 mg
4%
Sodium, Na
346 mg
23%
Zinc, Zn
1.11 mg
14%
Copper, Cu
0.155 mg
17%
Selenium, Se
22.3 µg
41%
Manganese, Mn
0.855 mg
48%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 cup finely chopped Swiss chard leaves (ribs removed) | Chard · swiss · raw - 1 cup |
| 1 garlic clove | Garlic · raw - 1 clove |
| 1/4 teaspoon salt | Salt · table - 0.25 tsp |
| 1 cup plain yogurt | Yogurt · plain · low fat · 12 grams protein per 8 ounce - 1 cup |
| 1 Tbsp extra virgin olive oil | Oil · olive · salad or cooking - 1 tbsp |
| 1 Tbsp freshly squeezed lemon juice | Lemon juice · raw - 1 tbsp |
| A dash of cayenne | Spices · pepper · red or cayenne - 0.10 tsp |
| 3 (9-inch diameter) pita breads, cut like a pie into triangles | Bread · pita · whole-wheat - 4.5 pita, large (6-1/2" dia) |
| Olive oil for drizzling on to the pita bread | Oil · olive · salad or cooking - 1.5 tsp |
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.
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- 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.