Sauteed Swiss Chard
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 |