Swiss Chard · Beta vulgaris ssp. cicla
Chard, swiss, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Chard, swiss, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 71/100
How many beneficial nutrients Chard, swiss, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Chard, swiss, raw come from — the split across carbs, fat & protein.
62% from carbs
-
Carbs 62%3.7 g per serving
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Fat 8%0.2 g per serving
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Protein 30%1.8 g per serving
What Chard, swiss, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.7 g | |
| Dietary Fiber | 1.6 g | |
| Total Sugars | 1.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 7.0 mg | — |
| Omega-6 Fatty Acids | 63.0 mg | — |
| 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 | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 30.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 40.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 63.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.8 g | |
| 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 | — |
| Arginine | 117.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | |
| Vitamin C | 30.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.9 mg | |
| Vitamin K | 830.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 14.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 18.0 mg | |
| Betaine | 0.3 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 51.0 mg | |
| Iron | 1.8 mg | |
| Magnesium | 81.0 mg | |
| Phosphorus | 46.0 mg | |
| Potassium | 379.0 mg | |
| Sodium | 213.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Chard, swiss, raw
Swiss chard is a striking leafy green with glossy leaves and vivid stems that range from white to brilliant red and yellow. Related to the beet (but grown for its leaves rather than its root), it has an earthy, slightly mineral flavor, the tender leaves cooking quickly while the stems take a little longer.
It's a nutrient powerhouse for very few calories: extraordinarily high in vitamin K, with generous vitamin A and vitamin C, plus magnesium, potassium and iron. Like spinach, it contains oxalates that limit how much of its calcium and iron the body absorbs.
Both leaves and stems are edible — the stems sautéed a few minutes ahead of the leaves — making chard a colorful, two-in-one green that's as good-looking on the plate as it is nutritious.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Chard, swiss, raw?
There are 19 calories in 100 g of Chard, swiss, raw, or about 9 calories in 1 leaf (48 g).
How much protein is in Chard, swiss, raw?
Chard, swiss, raw contains 1.8 g of protein per 100 g.
How many carbs are in Chard, swiss, raw?
Chard, swiss, raw has 3.7 g of carbohydrates per 100 g.
How much fat is in Chard, swiss, raw?
Chard, swiss, raw provides 0.2 g of total fat per 100 g.
What is Chard, swiss, raw a good source of?
Chard, swiss, raw is an excellent source of Vitamin K (692% DV), Vitamin A (RAE) (34% DV), Vitamin C (33% DV) and Copper (20% DV) and a good source of Magnesium, Manganese, Vitamin E and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
