Chard, swiss, raw
Category: Vegetables and Vegetable Products
100g of Chard, swiss, raw contains 19 kcal calories, 1.8g protein, and 306µg vitamin a per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 19 kcal | 1% |
| Protein | 1.8 g | 4% |
| Carbohydrates | 3.74 g | 1% |
| Total fat | 0.2 g | 0% |
| Fiber | 1.6 g | 6% |
| Sugars | 1.1 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 213 mg | 9% |
| Potassium | 379 mg | 8% |
| Calcium | 51 mg | 4% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 46 mg | 4% |
| Iron | 1.8 mg | 10% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.37 mg | 16% |
| Selenium | 0.9 µg | 2% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.04 g | — |
| Polyunsaturated fat | 0.07 g | — |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 306 µg | 34% |
| Retinol | 0 µg | — |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 µg | 0% |
| 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 (B9) | 14 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 18 mg | 3% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 3,647 µg | — |
| Alpha-carotene | 45 µg | — |
| Beta-cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 11,000 µg | — |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 0.1 g | — |
| Leucine | 0.13 g | — |
| Isoleucine | 0.15 g | — |
| Valine | 0.11 g | — |
| Threonine | 0.08 g | — |
| Methionine | 0.02 g | — |
| Phenylalanine | 0.11 g | — |
| Tryptophan | 0.02 g | — |
| Histidine | 0.04 g | — |
| Arginine | 0.12 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 92.66 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- cup
- 36 g
- leaf
- 48 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2019-04-01
More foods in Vegetables and Vegetable Products
Alfalfa seeds, sprouted, raw
Vegetables and Vegetable Products
23 kcalProtein: 4gCarbohydrates: 2.1gTotal fat: 0.7gAmaranth leaves, cooked, boiled
Amaranth leaves, cooked, boiled, drained, with salt
21 kcalProtein: 2.1gCarbohydrates: 4.1gTotal fat: 0.2gAmaranth leaves, cooked, boiled
Amaranth leaves, cooked, boiled, drained, without salt
21 kcalProtein: 2.1gCarbohydrates: 4.1gTotal fat: 0.2gAmaranth leaves, raw
Vegetables and Vegetable Products
23 kcalProtein: 2.5gCarbohydrates: 4gTotal fat: 0.3gArrowhead, cooked, boiled
Arrowhead, cooked, boiled, drained, with salt
78 kcalProtein: 4.5gCarbohydrates: 16.1gTotal fat: 0.1gArrowhead, cooked, boiled
Arrowhead, cooked, boiled, drained, without salt
78 kcalProtein: 4.5gCarbohydrates: 16.1gTotal fat: 0.1gArrowhead, raw
Vegetables and Vegetable Products
99 kcalProtein: 5.3gCarbohydrates: 20.2gTotal fat: 0.3gArrowroot, raw
Vegetables and Vegetable Products
65 kcalProtein: 4.2gCarbohydrates: 13.4gTotal fat: 0.2g
Use Chard, swiss, raw in your next meal plan
Melio can build a complete week of meals around Chard, swiss, raw (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan