⏱ 25 min totalSwiss Chard with Raisins and Almonds
Per 1 serving · 186 g · 8 ingredients
of a 2,000 cal day
- Protein4.6g9% of calories
- Carbs22g42% of calories
- Fat12g50% of calories
- ✓ Cholesterol free
At a glance
One serving of Swiss Chard with Raisins and Almonds (186 g) has 192 calories, with 4.6 g of protein, 22 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (50% of calories). It is high in Vitamin A (37% DV), Vitamin C (38% DV) and Vitamin E (36% DV).
High in
20%+ of the daily value
- Vitamin A37%
- Vitamin C38%
- Vitamin E36%
- Vitamin K751%
- Iron34%
- Magnesium28%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Riboflavin (B2)16%
- Vitamin B614%
- Potassium13%
- Phosphorus16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup Swiss chard
¹⁄₁₆ cup, whole Almonds
⅛ medium Onion
½ tbsp Olive oil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Paprika
⅛ cup (not packed) Raisins- 🥄⅛ cup Water
Directions
- 1
Discard the center ribs of the Swiss chard and coarsely chop the leaves. Chop the almonds and slice the onion lengthwise into 1/4-inch slices.
- 2
Cook the onion with salt in olive oil in a heavy pot over medium heat, stirring until softened. Sprinkle with paprika and cook, stirring, for 1 minute.
- 3
Add the chard in batches, stirring frequently, until wilted. Then add the raisins and water. Cook, covered, stirring occasionally, until the chard is tender, about 7 minutes. Season with salt.
- 4
Toast the almonds in a small heavy skillet over medium-low heat, stirring frequently, until golden, 3 to 5 minutes. Sprinkle the toasted almonds over the chard before serving.
Vitamins & minerals
Amounts for 1 serving (186 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 334 μg | 37% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 36% |
| Vitamin K | 901 μg | 751% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 23 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 92 mg | 9% |
| Iron | 3 mg | 34% |
| Potassium | 634 mg | 13% |
| Magnesium | 119 mg | 28% |
| Phosphorus | 115 mg | 16% |
| Zinc | 1 mg | 7% |
| Copper | 0.3 mg | 37% |
| Manganese | 1 mg | 28% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 49 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 3,973 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 43 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 192 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Swiss Chard with Raisins and Almonds?
One serving of Swiss Chard with Raisins and Almonds (1 serving) has 192 calories, which works out to 103 calories per 100 g. That is about 9.6% of a 2,000-calorie day.
Are Swiss Chard with Raisins and Almonds high in protein?
Not especially. It has 4.6 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.
Are Swiss Chard with Raisins and Almonds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Swiss Chard with Raisins and Almonds?
378 mg per serving.
How much sugar is in Swiss Chard with Raisins and Almonds?
13 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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