⏱ 30 min totalWilted Swiss Chard With Warm Piccata Vinaigrette
Per 1 serving · 105 g · 8 ingredients
of a 2,000 cal day
- Protein1.8g10% of calories
- Carbs4.5g24% of calories
- Fat5.6g67% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Wilted Swiss Chard With Warm Piccata Vinaigrette (105 g) has 70 calories, with 1.8 g of protein, 4.5 g of carbohydrates and 5.6 g of fat. Most of its energy comes from fat (67% of calories). It is high in Vitamin A (30% DV), Vitamin C (34% DV) and Vitamin K (622% DV).
High in
20%+ of the daily value
- Vitamin A30%
- Vitamin C34%
- Vitamin K622%
- Iron22%
- Copper20%
Good source of
10–19% of the daily value
- Vitamin E16%
- Magnesium17%
- Manganese15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
0.03 cup Olive oil
⅜ tbsp, drained Capers
⅝ cloves, minced Garlic
2 ⅜ cup Swiss chard
0.03 cup Lemon juice
0.03 cup Parsley- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
In a large pot, heat the olive oil. Add the capers and garlic and cook over moderate heat, stirring, until fragrant and golden, 3 minutes.
- 2
In batches, stir in the chard until wilted. Add the lemon juice and parsley, season with salt and pepper and serve.
Vitamins & minerals
Amounts for 1 serving (105 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 271 μg | 30% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 746 μg | 622% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51 mg | 5% |
| Iron | 2 mg | 22% |
| Potassium | 351 mg | 7% |
| Magnesium | 73 mg | 17% |
| Phosphorus | 44 mg | 6% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.3 mg | 15% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 39 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0 g | — |
| Beta carotene | 3,230 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 0 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 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 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 70 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 13minWalking (3.5 mph)
- 8minCycling (moderate)
- 6minRunning (6 mph)
- 10minSwimming laps
Common questions
How many calories are in Wilted Swiss Chard With Warm Piccata Vinaigrette?
One serving of Wilted Swiss Chard With Warm Piccata Vinaigrette (1 serving) has 70 calories, which works out to 66 calories per 100 g. That is about 3.5% of a 2,000-calorie day.
Is Wilted Swiss Chard With Warm Piccata Vinaigrette high in protein?
Not especially. It has 1.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wilted Swiss Chard With Warm Piccata Vinaigrette keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Wilted Swiss Chard With Warm Piccata Vinaigrette?
285 mg per serving.
How much sugar is in Wilted Swiss Chard With Warm Piccata Vinaigrette?
1.2 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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