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Swiss Chard Stew
Iron and magnesium-rich, low-calorie vegetable stew
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
45
KCAL / 100G
Carbs
7.2g
· 60%
Protein
2.1g
· 18%
Fat
1.2g
· 22%
Fiber
2.8g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
Allergen Profile
No known major allergens
Diet Compatibility
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
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.
Vitamin & Mineral Analysis
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
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Nutrition data compiled from USDA FoodData Central and scientific sources.