Swiss Chard

Chard, swiss, cooked, boiled, drained, without salt

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, chopped (175g)

Amount per serving

Calories

35

% Daily Value *

Total Fat 0.1g

0%

Saturated Fat 0g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 313mg

14%

Total Carbohydrate 7.2g

3%

Dietary Fiber 3.7g

13%

Total Sugars 1.9g

Protein 3.3g

Vitamin D 0 IU

0%

Calcium 102mg

8%

Iron 4mg

22%

Potassium 961mg

20%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

35%

31.5 mg

Thiamin

5%

0.06 mg

Riboflavin

12%

0.15 mg

Niacin

4%

0.63 mg

Pantothenic Acid

6%

0.29 mg

Vitamin B6

9%

0.15 mg

Folate

15.8 mcg

Folic Acid

0 mcg

Food Folate

15.8 mcg

Fortified Folate

15.8 mcg

Choline

9%

50.2 mg

Betaine

0.18 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

60%

536 mcg

Retinol

0 mcg

Beta Carotene

6390 mcg

Alpha Carotene

78.8 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

214%

10700 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

19300 mcg

Vitamin E

22%

3.31 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0%

0 IU

Vitamin K

477%

573 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

8%

102 mg

Iron

22%

3.95 mg

Magnesium

36%

151 mg

Phosphorus

5%

57.8 mg

Potassium

20%

961 mg

Sodium

14%

313 mg

Zinc

5%

0.58 mg

Copper

32%

0.29 mg

Manganese

25%

0.59 mg

Selenium

3%

1.57 mcg

Fluoride

—

Iodine

—

Fat

0%

0.14 g

Saturated Fat

0%

0.02 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.02 g

Margaric Acid

—

Stearic Acid

0 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.03 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.03 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.05 g

9,12-octadecadienoic Acid

0.04 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.01 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0%

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

7%

3.29 g

Tryptophan

0.03 g

Threonine

0.15 g

Isoleucine

0.27 g

Leucine

0.24 g

Lysine

0.18 g

Methionine

0.04 g

Cystine

—

Phenylalanine

0.2 g

Tyrosine

—

Valine

0.2 g

Arginine

0.21 g

Histidine

0.07 g

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

3%

7.23 g

Fibre

13%

3.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

1.93 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

35 kcal

Water

162 g

Ash

2.21 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, chopped (175g)

Nutrient Sources ‡

  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Excellent source of Magnesium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Vitamin C
  • Good source of Vitamin E
  • Good source of Iron
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Swiss Chard contains 1.9g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (37g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 3.6g per 1 cup, chopped

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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