Chard raw nutrition: calories, carbs, GI, protein, fiber, fats
Chard, swiss, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Chard raw
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
| Calories ⓘ Calories per 100-gram serving | 19 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.14 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (36 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -8.1 (alkaline) |
| Oxalates ⓘ https://www.researchgate.net/publication/280642641 | 812mg |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin C ⓘHigher in Vitamin C content than 84% of foods
Magnesium ⓘHigher in Magnesium content than 83% of foods
Potassium ⓘHigher in Potassium content than 80% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
Chard raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 19 | |
| Calories in 1 cup | 7 | 36 g |
| Calories in 1 leaf | 9 | 48 g |
Chard raw Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral coverage chart
Calcium:
51 mg of 1,000 mg
5%
Iron:
1.8 mg of 8 mg
23%
Magnesium:
81 mg of 420 mg
19%
Phosphorus:
46 mg of 700 mg
7%
Potassium:
379 mg of 3,400 mg
11%
Sodium:
213 mg of 2,300 mg
9%
Zinc:
0.36 mg of 11 mg
3%
Copper:
0.179 mg of 1 mg
20%
Manganese:
0.366 mg of 2 mg
16%
Selenium:
0.9 µg of 55 µg
2%
Choline:
18 mg of 550 mg
3%
Mineral chart - relative view
Magnesium
81 mg
TOP 17%
Potassium
379 mg
TOP 20%
Calcium
51 mg
TOP 33%
Copper
0.179 mg
TOP 33%
Sodium
213 mg
TOP 41%
Iron
1.8 mg
TOP 41%
Manganese
0.366 mg
TOP 42%
Zinc
0.36 mg
TOP 77%
Choline
18 mg
TOP 77%
Phosphorus
46 mg
TOP 78%
Selenium
0.9 µg
TOP 83%
Vitamin coverage chart
Vitamin A:
6116 IU of 5,000 IU
122%
Vitamin E :
1.89 mg of 15 mg
13%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
30 mg of 90 mg
33%
Vitamin B1:
0.04 mg of 1 mg
3%
Vitamin B2:
0.09 mg of 1 mg
7%
Vitamin B3:
0.4 mg of 16 mg
3%
Vitamin B5:
0.172 mg of 5 mg
3%
Vitamin B6:
0.099 mg of 1 mg
8%
Folate:
14 µg of 400 µg
4%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
830 µg of 120 µg
692%
Vitamin chart - relative view
Vitamin A
6116 IU
TOP 10%
Vitamin C
30 mg
TOP 16%
Vitamin K
830 µg
TOP 41%
Vitamin E
1.89 mg
TOP 41%
Folate
14 µg
TOP 54%
Vitamin B6
0.099 mg
TOP 65%
Vitamin B2
0.09 mg
TOP 71%
Vitamin B1
0.04 mg
TOP 78%
Vitamin B3
0.4 mg
TOP 81%
Vitamin B5
0.172 mg
TOP 83%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
1.8 g of 50 g
4%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3.74 g of 300 g
1%
Water:
Daily Value: 5%
92.66 g of 2,000 g
5%
Other:
1.6 g
Protein quality breakdown
Tryptophan:
17 mg of 280 mg
6%
Threonine:
83 mg of 1,050 mg
8%
Isoleucine:
147 mg of 1,400 mg
11%
Leucine:
130 mg of 2,730 mg
5%
Lysine:
99 mg of 2,100 mg
5%
Methionine:
19 mg of 1,050 mg
2%
Phenylalanine:
110 mg of 1,750 mg
6%
Valine:
110 mg of 1,820 mg
6%
Histidine:
36 mg of 700 mg
5%
Fat type information
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.07 g
Fiber content ratio for Chard raw
Sugar:
1.1 g
Fiber:
1.6 g
Other:
1.04 g
All nutrients for Chard raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 19kcal | 1% | 97% |
2.5 times less than Orange
|
| Protein | 1.8g | 4% | 79% |
1.6 times less than Broccoli
|
| Fats | 0.2g | 0% | 88% |
166.6 times less than Cheddar Cheese
|
| Vitamin C | 30mg | 33% | 16% |
1.8 times less than Lemon
|
| Net carbs | 2.14g | N/A | 66% |
25.3 times less than Chocolate
|
| Carbs | 3.74g | 1% | 63% |
7.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.8mg | 23% | 41% |
1.4 times less than Beef broiled
|
| Calcium | 51mg | 5% | 33% |
2.5 times less than Milk
|
| Potassium | 379mg | 11% | 20% |
2.6 times more than Cucumber
|
| Magnesium | 81mg | 19% | 17% |
1.7 times less than Almond
|
| Sugar | 1.1g | N/A | 66% |
8.2 times less than Coca-Cola
|
| Fiber | 1.6g | 6% | 42% |
1.5 times less than Orange
|
| Copper | 0.18mg | 20% | 33% |
1.3 times more than Shiitake
|
| Zinc | 0.36mg | 3% | 77% |
17.5 times less than Beef broiled
|
| Phosphorus | 46mg | 7% | 78% |
4 times less than Chicken meat
|
| Sodium | 213mg | 9% | 41% |
2.3 times less than White Bread
|
| Vitamin A | 6116IU | 122% | 10% |
2.7 times less than Carrot
|
| Vitamin A RAE | 306µg | 34% | 23% | |
| Vitamin E | 1.89mg | 13% | 41% |
1.3 times more than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.37mg | 16% | 42% | |
| Vitamin B1 | 0.04mg | 3% | 78% |
6.7 times less than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 71% |
1.4 times less than Avocado
|
| Vitamin B3 | 0.4mg | 3% | 81% |
23.9 times less than Turkey meat
|
| Vitamin B5 | 0.17mg | 3% | 83% |
6.6 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 830µg | 692% | 41% |
8.2 times more than Broccoli
|
| Folate | 14µg | 4% | 54% |
4.4 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 89% |
196.5 times less than Beef broiled
|
| Monounsaturated Fat | 0.04g | N/A | 85% |
245 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 88% |
673.9 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 93% |
17.9 times less than Chicken meat
|
| Threonine | 0.08mg | 0% | 91% |
8.7 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 88% |
6.2 times less than Salmon raw
|
| Leucine | 0.13mg | 0% | 92% |
18.7 times less than Tuna Bluefin
|
| Lysine | 0.1mg | 0% | 91% |
4.6 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
5.1 times less than Quinoa
|
| Phenylalanine | 0.11mg | 0% | 90% |
6.1 times less than Egg
|
| Valine | 0.11mg | 0% | 91% |
18.4 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
20.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
9%
Sodium 213mg
1%
Total Carbohydrate
4g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
51mg
5%
Iron
2mg
25%
Potassium
379mg
11%
*
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.