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●Low GI

Swiss Chard Stew Calories

Iron and magnesium-rich, low-calorie vegetable stew

CALORIES

45kcal

35low

POTASSIUM

320mg

FIBER

2.8g

Swiss Chard Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 60%

Protein

2.1g

· 18%

Fat

1.2g

· 22%

Fiber

2.8g

Swiss Chard Stew Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin A

180µg · 20% DV

Vitamin C

18mg · 20% DV

Folate

65µg · 16% DV

Minerals

Iron

2mg · 11% DV

Magnesium

38mg · 9% DV

Potassium ⭐

320mg · 9% DV

Sodium

180mg · 8% DV

Swiss Chard Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Swiss Chard Stew Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Swiss Chard Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Swiss Chard Stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Swiss Chard Stew Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Swiss Chard Stew

🍅

Stuffed tomato

96 kcal

🥗

Mixed Raw Vegetables

24 kcal

🥒

Armenian cucumber

16 kcal

🥗

Mixed salad without oil

22 kcal

🥘

Mixed vegetable stew

68 kcal

🌽

Roasted corn

96 kcal

🫛

Green beans in olive oil

92 kcal

🧅

Raw onion

40 kcal

Swiss Chard Stew — Frequently Asked Questions

How many calories are in Swiss chard stew?

Swiss chard stew contains 45 calories per 100 g. It provides 2.1 g of protein, 7.2 g of carbohydrates, and 1.2 g of fat per 100 g.

Is Swiss chard stew suitable for a vegan and gluten-free diet?

Yes. Swiss chard stew is listed as compatible with vegan and gluten-free diets, as well as vegetarian, Mediterranean, pescatarian, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.