Chard (swiss, raw) nutrition facts
Beta vulgaris subsp. vulagaris
100 grams of chard, swiss, raw contain 19 calories, 1.8 g of protein, 3.7 g of carbohydrates and 0.2 g of fat. It is an excellent source of vitamin K (692% DV), vitamin A (34% DV), vitamin C (33% DV) and copper (20% DV). Most of its calories (62%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K692%
- Vitamin A34%
- Vitamin C33%
- Copper20%
- Magnesium19%
- Manganese16%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 306 µg | 34% |
| Vitamin C | 30 mg | 33% |
| Vitamin E | 1.89 mg | 13% |
| Vitamin K | 830 µg | 692% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.4 mg | 3% |
| Pantothenic acid (B5) | 0.17 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 14 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 51 mg | 4% |
| Iron | 1.8 mg | 10% |
| Potassium | 379 mg | 8% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 46 mg | 4% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.37 mg | 16% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.04 g | - |
| Polyunsaturated fat | 0.07 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 92.7 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Chard (swiss, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 19 | 63.7 | -70% |
| Protein | 1.8 g | 2.82 g | -36% |
| Total carbohydrate | 3.74 g | 12.5 g | -70% |
| Total fat | 0.2 g | 1.01 g | -80% |
| Dietary fiber | 1.6 g | 3 g | -47% |
| Total sugars | 1.1 g | 3.34 g | -67% |
| Sodium | 213 mg | 157 mg | +36% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169991. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.