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⏱ 35 min total

Braised Swiss Chard with Currants and Feta

Name: Braised Swiss Chard with Currants and Feta
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¾ tbsp Zante currants; ½ tbsp Olive oil; ⅜ oz Feta cheese; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ cup Water; 1 ½ cup Swiss chard; ¼ cloves, minced Garlic

Per 1 serving · 100 g · 8 ingredients

Calories

119

6%
of a 2,000 cal day

Protein
2.8g
9% of calories
Carbs
7.8g
25% of calories
Fat
9.1g
66% of calories

Portion

At a glance

One serving of Braised Swiss Chard with Currants and Feta (100 g) has 119 calories, with 2.8 g of protein, 7.8 g of carbohydrates and 9.1 g of fat. Most of its energy comes from fat (66% of calories). It is high in Vitamin A (20% DV) and Vitamin K (377% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g

119cal

low energy density

Protein per 100 cal

2.4g

Net carbs

carbs minus fiber

Fiber

1.4g

5.6 g sugar

High in

20%+ of the daily value

Vitamin A20%
Vitamin K377%

Good source of

10–19% of the daily value

Vitamin C19%
Vitamin E13%
Riboflavin (B2)11%
Vitamin B610%
Iron17%
Magnesium12%

Watch

20%+ of the daily value

Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min

1
Separate the chard: trim any tough ends, slice stems and ribs crosswise into 3/4-inch pieces, and coarsely chop the leaves; keep stems and leaves separate.
2
Heat the olive oil in a 4‑quart heavy pot over moderately low heat. Add the garlic and cook, stirring, until lightly golden, 1 to 2 minutes.
3
Stir in the chard stems and ribs, salt, and pepper. Cook, stirring occasionally, until beginning to soften, about 4 minutes. Add the currants and cook until they plump, about 1 minute.
4
Add the chard leaves and water. Increase heat to moderate, cover, and cook, stirring occasionally, until the leaves are tender, about 5 minutes.
5
Remove from the heat and fold in the crumbled feta. Taste and adjust seasoning with additional salt and pepper if needed.

Vitamins & minerals

Amounts for 1 serving (100 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	179 μg	20%
Vitamin C	17 mg	19%
Vitamin D	0 μg	0%
Vitamin E	2 mg	13%
Vitamin K	453 μg	377%
Thiamine	0 mg	4%
Riboflavin (B2)	0.1 mg	11%
Niacin	0.4 mg	3%
Vitamin B6	0.1 mg	10%
Folate (B9)	12 μg	3%
Vitamin B12	0.2 μg	7%
Pantothenic acid	0.2 mg	4%
Choline	12 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	88 mg	9%
Iron	1 mg	17%
Potassium	276 mg	6%
Magnesium	49 mg	12%
Phosphorus	70 mg	10%
Zinc	1 mg	5%
Copper	0.1 mg	14%
Manganese	0.3 mg	11%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	24 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	1,973 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	0.3 g	—
Glycine	0 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	13 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 119 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

22min
Walking (3.5 mph)
14min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Braised Swiss Chard with Currants and Feta?

One serving of Braised Swiss Chard with Currants and Feta (1 serving) has 119 calories, which works out to 119 calories per 100 g. That is about 5.9% of a 2,000-calorie day.

Is Braised Swiss Chard with Currants and Feta high in protein?

Not especially. It has 2.8 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Braised Swiss Chard with Currants and Feta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Braised Swiss Chard with Currants and Feta?

504 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Braised Swiss Chard with Currants and Feta?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (100 g)

Calories119

% Daily Value*

Total fat 9.1g	12%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 9.5mg	3%
Sodium 504mg	22%
Total carbohydrate 7.8g	3%
Dietary fiber 1.4g	5%
Total sugars 5.6g
Protein 2.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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