1 serving of sauteed swiss chard contains 104 Calories. The macronutrient breakdown is 16% carbs, 78% fat, and 6% protein. This is a good source of potassium (8% of your Daily Value), vitamin a (35% of your Daily Value), and vitamin c (33% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Crushed red pepper flakes ½ tsp or 0.2g
Directions
- Trim stems of chard and cut into 1/2 inch pieces.
- Melt butter and oil in large pan over medium-low heat. Add garlic and crushed red pepper. Saute until fragrant, about 1 minute.
- Add swiss chard and stir to coat. Cover and cook until tender for about 8 minutes, stirring occasionally.
- Squeeze lemon juice over top, season with salt, and enjoy.
Nutrition Facts
For 1 serving of sauteed swiss chard (108g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 104 | |
| Fats | 10g | 12% |
| Saturated fats | 3g | 17% |
| Trans fats | 0.2g | |
| Cholesterol | 11mg | 4% |
| Sodium | 231mg | 10% |
| Carbs | 4g | 2% |
| Net carbs | 3g | |
| Fiber | 1g | 5% |
| Sugar | 1g | |
| Protein | 2g | |
| Calcium | 50mg | 5% |
| Iron | 2mg | 21% |
| Potassium | 355mg | 8% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 40μg | |
| Beta carotene | 3291μg | |
| Caffeine | 0mg | |
| Choline | 18mg | 3% |
| Copper | 0.2mg | 18% |
| Fluoride | 0.2μg | |
| Folate (B9) | 14μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 74mg | 18% |
| Manganese | 0.4mg | 15% |
| Niacin | 0.4mg | 2% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 45mg | 6% |
| Retinol | 36μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 5638IU | |
| Vitamin A | 312μg | 35% |
| Vitamin B12 | 0μg | 0.4% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin C | 30mg | 33% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 3mg | 17% |
| Vitamin K | 750μg | 625% |
| Zinc | 0.3mg | 3% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0.1g | |
| Aspartic acid | 0g | |
| Cystine | 0g | |
| Glutamic acid | 0g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |