98

Asain Swiss Chard Recipe

Asain Swiss Chard has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Riboflavin.

The food contains 23g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 9.25 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also high in Vitamin E, it is qualifies as good food source.

It belongs to European cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 98, for Asain Swiss Chard, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat25%
 Calories from Carbs52%

Why this is good for you

  • High in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E
  • High in Riboflavin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A21435 IU428.7%
Vitamin C69.1 mg115.2%
Vitamin D20 IU5%
Vitamin E6.8 mg22.7%
Thiamin0.17 mg11.5%
Riboflavin0.43 mg25.1%
Niacin2.4 mg12.1%
Vitamin B60.43 mg21.4%
Folate48 mcg12%
Vitamin B120.01 mcg0.2%
Pantothenic Acid1.1 mg10.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium239 mg23.9%
Iron9.3 mg51.4%
Magnesium312 mg78%
Phosphorus162 mg16.2%
Potassium2 mg0.1%
Sodium1 mg0%
Zinc1.4 mg9.6%
Copper0.71 mg35.4%
Manganese1.3 mg65.1%
Selenium6.1 mcg8.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate23 g7.7%
Dietary Fiber8.9 g35.6%
Sugars4.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.3 g20.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat0.7 g3.5%
Monounsaturated Fat1.8 g
Polyunsaturated Fat2.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 160 Calories from Fat 0

% Daily Value *

Total Fat 5 g 7.7%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 23 g 7.7%

Dietary Fiber 8.9 g35.6%

Sugars 4.5 g

Protein 10.3 g 20.6%

Vitamin A 428.7% Vitamin C 115.2%

Calcium 23.9% Iron 51.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=717440 Embed Table:

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