1 serving (100 grams) contains 19 calories, 1.8 grams of protein, 0.1 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
38 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 426 mg | 18% | |
| Total Carbohydrates | 7.5 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 2.2 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 102 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 758 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Acelga
Acelga, known as Swiss chard in English, is a leafy green vegetable with origins traced back to the Mediterranean region. It is a staple in various cuisines, including Mediterranean, Latin American, and Middle Eastern dishes, often used in soups, stews, and sautés. Nutritionally, acelga is low in calories (19 per 100g) while being rich in essential nutrients like iron (1.8 mg), calcium (51 mg), vitamin C (30 mg), and dietary fiber (1.6 g). Its low fat content (0.08 g) and high water content make it a hydrating and nutrient-dense ingredient suitable for healthy diets.
Health Benefits
- Supports immune health due to its high vitamin C content (30 mg per 100g), which plays a critical role in fighting infections and promoting collagen synthesis.
- Promotes bone health with calcium (51 mg per 100g), essential for maintaining strong bones and teeth.
- Improves oxygen transport and energy levels due to its iron content (1.8 mg per 100g), which is vital for hemoglobin production in red blood cells.
Dietary Considerations
Selection and Storage
Store acelga in the crisper drawer of the refrigerator, wrapped in a damp paper towel, and consume within 3-5 days for optimal freshness.
Common Questions About Acelga Nutrition
Is acelga high in protein?
Acelga (Swiss chard) contains 1.8 grams of protein per 100 grams, which is relatively low compared to protein-rich foods. While not a significant source of protein, it can complement other protein sources in a balanced meal.
Can I eat acelga on a keto diet?
Yes, acelga is compatible with a keto diet as it is low in carbohydrates, containing only 3.74 grams of carbs per 100 grams. Its high fiber content (1.6 grams) also makes it an excellent choice for maintaining digestive health while staying within keto guidelines.
What are the health benefits of eating acelga?
Acelga is rich in vitamins A, C, and K, as well as magnesium, potassium, and iron, which support bone health, immune function, and blood circulation. Its fiber content promotes digestion and helps regulate blood sugar levels. Additionally, it is low in calories (19 per 100 grams), making it ideal for weight management.
How much acelga should I eat per serving?
A typical serving of acelga is about 1 cup cooked, which equals roughly 175 grams. This provides approximately 33 calories and a good balance of nutrients, including fiber and vitamins. Adjust portions based on your dietary needs or calorie goals.
Is acelga better than spinach for cooking?
Acelga and spinach have similar nutritional profiles, but acelga has a slightly higher sodium content (213 mg vs 79 mg per 100 grams in spinach) and holds up better during cooking due to its thicker leaves. Spinach is milder in flavor, while acelga offers a slightly earthy taste that's excellent in sautés and soups.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
