⏱ 40 min totalChickpeas and Swiss Chard
Per 1 serving · 460 g · 7 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs43g47% of calories
- Fat15g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpeas and Swiss Chard (460 g) has 349 calories, with 15 g of protein, 43 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (30% DV), dietary fiber (49% DV) and Vitamin A (40% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber49%
- Vitamin A40%
- Vitamin C51%
- Vitamin E25%
- Vitamin K756%
Good source of
10–19% of the daily value
- Thiamine11%
- Riboflavin (B2)11%
- Choline19%
- Calcium16%
- Selenium11%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
3 cup Swiss chard
½ clove Garlic
¼ tbsp Lemon juice
½ small Onion
1 cup Chickpeas
½ medium whole Tomatoes
Directions
- 1
Thinly slice the onion and garlic. Dice the tomato in 1/4 inch pieces.
- 2
Rinse and discard the stems of the Swiss chard and coarsely chop the leaves.
- 3
Cook onion and garlic in oil in a large nonstick skillet over moderately low heat, stirring, until softened.
- 4
Rinse the canned chick-peas. Add the tomato and chick-peas to the skillet to cook. Stirring occasionally for 5 minutes. Add Swiss chard and covered, until wilted, about 2 minutes. Add lemon juice and season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (460 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 359 μg | 40% |
| Vitamin C | 46 mg | 51% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 908 μg | 756% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 1 mg | 103% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 105 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 156 mg | 16% |
| Iron | 5 mg | 66% |
| Potassium | 962 mg | 20% |
| Magnesium | 163 mg | 39% |
| Phosphorus | 269 mg | 38% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 66% |
| Manganese | 3 mg | 112% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 111 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,237 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 349 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Chickpeas and Swiss Chard?
One serving of Chickpeas and Swiss Chard (1 serving) has 349 calories, which works out to 76 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Chickpeas and Swiss Chard high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpeas and Swiss Chard keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpeas and Swiss Chard?
902 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpeas and Swiss Chard?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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