Swiss Chard
Chard, swiss, raw
1%
19 kcal
19 kcal
Energy
0.3%
0.2 g
0.2 g
Fat
0.2%
0.0 g
0.0 g
Saturates
1.2%
1.1 g
1.1 g
Sugar
8.9%
0.5 g
0.5 g
Salt
63%
8%
29%
Caloric Ratio
Nutrition
| Calories % Daily Value | ||
|---|---|---|
| Total Calories | 19 (79 kJ) | |
| from Carbohydrate | 15 (63 kJ) | |
| from Fat | 2 (8 kJ) | |
| from Protein | 7 (30 kJ) | |
| from Alcohol | 0 (0 kJ) | |
| Carbohydrates % Daily Value | ||
|---|---|---|
| Total Carbohydrates | 3.7 g | |
| Dietary Fiber | 1.6 g | |
| Starch | ~ | |
| Sugars | 1.1 g | |
| Sucrose | ~ | |
| Glucose | ~ | |
| Fructose | ~ | |
| Lactose | ~ | |
| Maltose | ~ | |
| Galactose | ~ | |
| Fats & Fatty Acids % Daily Value | ||
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Butyric Acid | 0.0 mg | |
| Caproic Acid | 0.0 mg | |
| Caprylic Acid | 0.0 mg | |
| Capric Acid | 0.0 mg | |
| Lauric Acid | 0.0 mg | |
| Tridecylic Acid | ~ | |
| Myristic Acid | 0.0 mg | |
| Pentadecanoic Acid | ~ | |
| Palmitic Acid | 30.0 mg | |
| Margaric Acid | ~ | |
| Stearic Acid | 0.0 mg | |
| Arachidic Acid | ~ | |
| Behenic Acid | ~ | |
| Lignoceric Acid | ~ | |
| Monounsaturated Fat | 0.0 g | |
| Myristoleic Acid | ~ | |
| 15:1 | ~ | |
| Palmitoleic Acid | 0.0 mg | |
| 16:1 c | ~ | |
| 16:1 t | ~ | |
| 17:1 | ~ | |
| Oleic Acid | 40.0 mg | |
| 18:1 c | ~ | |
| 18:1 t | ~ | |
| Gadoleic Acid | 0.0 mg | |
| Erucic Acid | 0.0 mg | |
| 22:1 c | ~ | |
| 22:1 t | ~ | |
| Nervonic Acid | ~ | |
| Polyunsaturated Fat | 0.1 g | |
| Linoleic Acid | 63.0 mg | |
| 18:2 CLAs | ~ | |
| 18:2 n-6 c,c | ~ | |
| 18:2 t,t | ~ | |
| 18:2 i | ~ | |
| 18:2 t | ~ | |
| Linolenic Acid | 7.0 mg | |
| alpha-Linolenic Acid | ~ | |
| gamma-Linolenic acid | ~ | |
| Parinaric Acid | 0.0 mg | |
| Eicosadienoic Acid | ~ | |
| Eicosatrienoic Acid | ~ | |
| 20:3 n-3 | ~ | |
| Dihomo-gamma-linolenic acid | ~ | |
| Arachidonic Acid | 0.0 mg | |
| 20:4 n-6 | ~ | |
| Timnodonic Acid | 0.0 mg | |
| Clupanodonic Acid | 0.0 mg | |
| Docosahexaenoic Acid | 0.0 mg | |
| Trans Fat | 0.0 g | |
| Omega-3 Fatty Acids | 7.0 mg | |
| Omega-6 Fatty Acids | 63.0 mg | |
| Sterols % Daily Value | ||
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | |
| Campesterol | ~ | |
| Stigmasterol | ~ | |
| Beta-sitosterol | ~ | |
| Protein & Amino Acids % Daily Value | ||
|---|---|---|
| Protein | 1.8 g | |
| Essential Aminos | ||
| Histidine | 36.0 mg | |
| Isoleucine | 147.0 mg | |
| Leucine | 130.0 mg | |
| Lysine | 99.0 mg | |
| Methionine | 19.0 mg | |
| Phenylalanine | 110.0 mg | |
| Threonine | 83.0 mg | |
| Tryptophan | 17.0 mg | |
| Valine | 110.0 mg | |
| Non-essential Aminos | ||
| Alanine | ~ | |
| Arginine | 117.0 mg | |
| Aspartic Acid | ~ | |
| Cystine | ~ | |
| Glutamic Acid | ~ | |
| Glycine | ~ | |
| Proline | ~ | |
| Serine | ~ | |
| Tyrosine | ~ | |
| Other Nutrients % Daily Value | |
|---|---|
| Alcohol | 0.0 g |
| Water | 92.7 g |
| Ash | 1.6 g |
| Caffiene | 0.0 mg |
| Theobromine | 0.0 mg |
| Vitamins % Daily Value | ||
|---|---|---|
| Betaine | 0.3 mg | |
| Choline | 18.0 mg | |
| Vitamin A | 6,116 IU | |
| Vitamin B1 (thiamine) | 0.0 mg | |
| Vitamin B2 (riboflavin) | 0.1 mg | |
| Vitamin B3 (niacin) | 0.4 mg | |
| Vitamin B5 (pantothenic acid) | 0.2 mg | |
| Vitamin B6 (pyridoxine) | 0.1 mg | |
| Vitamin B9 (folate) | 14 mcg | |
| Vitamin B12 (cobalamin) | 0 mcg | |
| Vitamin C | 30.0 mg | |
| Vitamin D | 0 IU | |
| Vitamin E | 3 IU | |
| Vitamin K | 830 mcg | |
| Minerals % Daily Value | ||
|---|---|---|
| Calcium | 51.0 mg | |
| Copper | 0.2 mg | |
| Fluoride | ~ | |
| Iron | 1.8 mg | |
| Magnesium | 81.0 mg | |
| Manganese | 0.4 mg | |
| Phosphorus | 46.0 mg | |
| Potassium | 379.0 mg | |
| Sodium | 213.0 mg | |
| Zinc | 0.4 mg | |
About Swiss Chard
Chard (Beta vulgaris subsp. cicla), is a leafy green vegetable often used in Mediterranean cooking. The leaves can be green or reddish in color like Bibb Lettuce; chard stalks also vary in color. Chard has been bred to have highly nutritious leaves and is considered to be one of the most healthful vegetables available, making it a popular addition to healthful diets (like other green leafy vegetables). Chard has been around for centuries, but because of its similarity to beets it is difficult to determine the exact evolution of the different varieties of chard.