Chard, swiss, raw

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

19

Calories

1.80g

Protein

3.74g

Carbs

0.200g

Fat

Macro Distribution (kcal)

Protein 30%
Carbs 62%
Fat 8%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 19 kcal —
Macronutrients
Water 92.7 g —
Protein 1.80 g
4% (Low)
Total lipid (fat) 0.200 g
0% (Low)
Carbohydrate, by difference 3.74 g
1% (Low)
Fiber, total dietary 1.60 g
6% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.030 g
0% (Low)
Fatty acids, total monounsaturated 0.040 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 30.0 mg
33% (High)
Thiamin (Vitamin B1) 0.040 mg
3% (Low)
Riboflavin (Vitamin B2) 0.090 mg
7% (Low)
Niacin (Vitamin B3) 0.400 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.172 mg
3% (Low)
Vitamin B-6 — Pyridoxine 0.099 mg
6% (Low)
Biotin (Vitamin B7) 14.0 ug
4% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 18.0 mg
3% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 306.0 ug
34% (High)
Carotene, beta 3647.0 ug —
Carotene, alpha 45.0 ug —
Vitamin E (alpha-tocopherol) 1.89 mg
13% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 51.0 mg
4% (Low)
Iron, Fe 1.80 mg
10% (Moderate)
Magnesium, Mg 81.0 mg
19% (Moderate)
Phosphorus, P 46.0 mg
4% (Low)
Potassium, K 379.0 mg
8% (Low)
Sodium, Na 213.0 mg
9% (Low)
Zinc, Zn 0.360 mg
3% (Low)
Copper, Cu 0.179 mg
20% (High)
Manganese, Mn 0.366 mg
16% (Moderate)
Selenium, Se 0.900 ug
2% (Low)
Other
Energy 79.0 kj —
Ash 1.60 g —
Total Sugars 1.10 g —
Folic acid (Vitamin B9 — synthetic) 14.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 14.0 ug —
Betaine 0.300 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 6116.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 11000.0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 830.0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.030 g —
SFA 18:0 (Stearic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.040 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.070 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.063 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.007 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.017 g —
Threonine (EAA) 0.083 g —
Isoleucine (EAA, BCAA) 0.147 g —
Leucine (EAA, BCAA) 0.130 g —
Lysine (EAA) 0.099 g —
Methionine (EAA) 0.019 g —
Phenylalanine (EAA) 0.110 g —
Valine (EAA, BCAA) 0.110 g —
Arginine (conditionally essential) 0.117 g —
Histidine (EAA) 0.036 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Kaempferol 5.80 mg —
Myricetin 3.10 mg —
Quercetin 2.20 mg —
Flavonoids
(+)-Catechin 1.50 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Chard, swiss, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Selenium (2% DV) Zinc (3% DV) B-Complex (6% DV)

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