Organic Swiss Chard - 20 calories
Manufacturer Small Planet Foods, Inc.
Product Information and Ingredients
Organic Swiss Chard is manufactured by Small Planet Foods, Inc. with a suggested serving size of 0.5 CUP PREPARED | FROZEN, (89 g) and 20 calories per serving. The nutritional value of a suggested serving of organic swiss chard includes 0 mg of cholesterol, 0 mg of sodium, 4 grams of carbohydrates, 2 grams of dietary fiber, 1 grams of sugar and 2 grams of proteins.
The product's manufacturer code is UPC: 021908460284.
This product is a good source of vitamin a .
Organic Swiss Chard is a low fat food because it contains less than 3 grams of fat per suggested serving.
Vitamin A 89% of DV
A serving of 0.5 CUP PREPARED | FROZEN, (89 g) of organic swiss chard has 89% of the recommended daily needs of vitamin a.
Ingredient List
- Organic Swiss Chard
Nutrition Facts
Serving Size 0.5 CUP PREPARED | FROZEN, (89 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 20 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 0mg | 0% | |
| Total Carbohydrate 4g | 1% | |
| Dietary Fiber 2g | 7% | |
| Sugars 1g | ||
| Protein 2g | ||
| Vitamin A 89% | Vitamin C 22% |
| Calcium 3% | Iron 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 22 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 180mg | 7% | |
| Total Carbohydrate 4.5g | 1% | |
| Dietary Fiber 2.2g | 8% | |
| Sugars 1g | ||
| Protein 2g | ||
| Vitamin A 100% | Vitamin C 25% |
| Calcium 3% | Iron 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Organic Swiss Chard Nutritional Value
| Nutrient | Suggested Serving 0.5 CUP PREPARED | FROZEN, (89 g) | Standard Serving 100g |
|---|---|---|
| Energy | 20 kcal (1%) | 22 kcal (1%) |
| Protein | 2 g (3%) | 2.25 g (4%) |
| Total Lipid (fat) | 0 g (0%) | 0 g (0%) |
| Carbohydrate, By Difference | 4 g (1%) | 4.49 g (1%) |
| Fiber, Total Dietary | 2 g (7%) | 2.2 g (8%) |
| Sugars, Total | 1 g (4%) | 1.12 g (4%) |
| Calcium, Ca | 40 mg (3%) | 45 mg (3%) |
| Iron, Fe | 1.8 mg (9%) | 2.02 mg (10%) |
| Potassium, K | 490 mg (9%) | 551 mg (10%) |
| Sodium, Na | 160 mg (6%) | 180 mg (7%) |
| Vitamin C, Total Ascorbic Acid | 15 mg (22%) | 16.9 mg (25%) |
| Vitamin A, Iu | 5000 IU (89%) | 5618 IU (100%) |
| Fatty Acids, Total Saturated | 0 g (0%) | 0 g (0%) |
| Fatty Acids, Total Trans | 0 g (0%) | 0 g (0%) |
| Cholesterol | 0 mg (0%) | 0 mg (0%) |
Calories Burn off Time
How long would it take to burn off Small Planet Foods, Inc. Organic Swiss Chard with 20 calories? A brisk walk for 4 minutes, jogging for 2 minutes, or hiking for 3 minutes will help your burn off the calories in organic swiss chard.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 4 minutes |
| Dancing | 4 minutes |
| Golfing | 4 minutes |
| Hiking | 3 minutes |
| Light Gardening | 4 minutes |
| Stretching | 7 minutes |
| Walking - 3.5 mph | 4 minutes |
| Weight Training - light workout | 6 minutes |
| Aerobics | 3 minutes |
| Basketball | 3 minutes |
| Bicycling - 10 mph or more | 2 minutes |
| Running - 5 mph | 2 minutes |
| Swimming | 2 minutes |
| Walking - 4.5 mph | 3 minutes |
| Weight Training - vigorous workout | 3 minutes |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium