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Chard nutrition: calories, carbs, GI, protein, fiber, fats

Chard, swiss, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chard

Chard
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 20
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.03 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. -12.4 (alkaline)
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 11% Potassium ⓘHigher in Potassium content than 89% of foods
TOP 16% Magnesium ⓘHigher in Magnesium content than 84% of foods
TOP 20% Vitamin C ⓘHigher in Vitamin C content than 80% of foods
TOP 23% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods

Chard calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 20
Calories in 1 cup, chopped 35 175 g

Chard 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.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 85% 62% 15% 49% 24% 10% 55% 44% 5% 16%
Calcium: 58 mg of 1,000 mg 6%
Iron: 2.26 mg of 8 mg 28%
Magnesium: 86 mg of 420 mg 20%
Phosphorus: 33 mg of 700 mg 5%
Potassium: 549 mg of 3,400 mg 16%
Sodium: 179 mg of 2,300 mg 8%
Zinc: 0.33 mg of 11 mg 3%
Copper: 0.163 mg of 1 mg 18%
Manganese: 0.334 mg of 2 mg 15%
Selenium: 0.9 µg of 55 µg 2%
Choline: 28.7 mg of 550 mg 5%

Mineral chart - relative view

Potassium
549 mg
TOP 11%
Magnesium
86 mg
TOP 16%
Calcium
58 mg
TOP 31%
Iron
2.26 mg
TOP 33%
Copper
0.163 mg
TOP 35%
Sodium
179 mg
TOP 43%
Manganese
0.334 mg
TOP 43%
Choline
28.7 mg
TOP 71%
Zinc
0.33 mg
TOP 78%
Phosphorus
33 mg
TOP 83%
Selenium
0.9 µg
TOP 83%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Vitamin A: 6124 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: 18 mg of 90 mg 20%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.086 mg of 1 mg 7%
Vitamin B3: 0.36 mg of 16 mg 2%
Vitamin B5: 0.163 mg of 5 mg 3%
Vitamin B6: 0.085 mg of 1 mg 7%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 327.3 µg of 120 µg 273%

Vitamin chart - relative view

Vitamin A
6124 IU
TOP 10%
Vitamin C
18 mg
TOP 20%
Vitamin E
1.89 mg
TOP 41%
Vitamin K
327.3 µg
TOP 41%
Folate
9 µg
TOP 65%
Vitamin B6
0.085 mg
TOP 68%
Vitamin B2
0.086 mg
TOP 72%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B3
0.36 mg
TOP 83%
Vitamin B5
0.163 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 5% 90% 2%
Protein:
Daily Value: 4%
1.88 g of 50 g
4%
Fats:
Daily Value: 0%
0.08 g of 65 g
0%
Carbs:
Daily Value: 1%
4.13 g of 300 g
1%
Water:
Daily Value: 5%
92.65 g of 2,000 g
5%
Other:
1.26 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 20% 25% 33% 15% 15% 6% 20% 19% 17%
Tryptophan: 18 mg of 280 mg 6%
Threonine: 86 mg of 1,050 mg 8%
Isoleucine: 154 mg of 1,400 mg 11%
Leucine: 135 mg of 2,730 mg 5%
Lysine: 103 mg of 2,100 mg 5%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 114 mg of 1,750 mg 7%
Valine: 114 mg of 1,820 mg 6%
Histidine: 38 mg of 700 mg 5%

Fat type information

21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g

Fiber content ratio for Chard

27% 51% 23%
Sugar: 1.1 g
Fiber: 2.1 g
Other: 0.93 g

All nutrients for Chard per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 20kcal 1% 97% 2.4 times less than OrangeOrange
Protein 1.88g 4% 78% 1.5 times less than BroccoliBroccoli
Fats 0.08g 0% 94% 416.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 18mg 20% 20% 2.9 times less than LemonLemon
Net carbs 2.03g N/A 66% 26.7 times less than ChocolateChocolate
Carbs 4.13g 1% 62% 6.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.26mg 28% 33% 1.2 times less than BeefBeef
Calcium 58mg 6% 31% 2.2 times less than MilkMilk
Potassium 549mg 16% 11% 3.7 times more than CucumberCucumber
Magnesium 86mg 20% 16% 1.6 times less than AlmondAlmond
Sugar 1.1g N/A 66% 8.2 times less than Coca-ColaCoca-Cola
Fiber 2.1g 8% 35% 1.1 times less than OrangeOrange
Copper 0.16mg 18% 35% 1.1 times more than ShiitakeShiitake
Zinc 0.33mg 3% 78% 19.1 times less than BeefBeef
Phosphorus 33mg 5% 83% 5.5 times less than Chicken meatChicken meat
Sodium 179mg 8% 43% 2.7 times less than White BreadWhite Bread
Vitamin A 6124IU 122% 10% 2.7 times less than CarrotCarrot
Vitamin A RAE 306µg 34% 23%
Vitamin E 1.89mg 13% 41% 1.3 times more than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.33mg 15% 43%
Vitamin B1 0.03mg 3% 80% 7.8 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 0.36mg 2% 83% 26.6 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 6.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 68% 1.4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 327.3µg 273% 41% 3.2 times more than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.01g 0% 93% 491.3 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 90% 612.4 times less than AvocadoAvocado
Polyunsaturated fat 0.03g N/A 93% 1684.8 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 16.9 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.4 times less than BeefBeef
Isoleucine 0.15mg 0% 87% 5.9 times less than Salmon rawSalmon raw
Leucine 0.14mg 0% 91% 18 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.4 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.8 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 5.9 times less than EggEgg
Valine 0.11mg 0% 91% 17.8 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 19.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
8%
Sodium 179mg
1%
Total Carbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 58mg 6%

Iron 2mg 25%

Potassium 549mg 16%

*
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Chard nutrition infographic

Chard nutrition infographic
Infographic link

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.