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
| 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) |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Potassium ⓘHigher in Potassium content than 89% of foods
Magnesium ⓘHigher in Magnesium content than 84% of foods
Vitamin C ⓘHigher in Vitamin C content than 80% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.028 g
Fiber content ratio for Chard
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 Orange
|
| Protein | 1.88g | 4% | 78% |
1.5 times less than Broccoli
|
| Fats | 0.08g | 0% | 94% |
416.4 times less than Cheddar Cheese
|
| Vitamin C | 18mg | 20% | 20% |
2.9 times less than Lemon
|
| Net carbs | 2.03g | N/A | 66% |
26.7 times less than Chocolate
|
| Carbs | 4.13g | 1% | 62% |
6.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.26mg | 28% | 33% |
1.2 times less than Beef broiled
|
| Calcium | 58mg | 6% | 31% |
2.2 times less than Milk
|
| Potassium | 549mg | 16% | 11% |
3.7 times more than Cucumber
|
| Magnesium | 86mg | 20% | 16% |
1.6 times less than Almond
|
| Sugar | 1.1g | N/A | 66% |
8.2 times less than Coca-Cola
|
| Fiber | 2.1g | 8% | 35% |
1.1 times less than Orange
|
| Copper | 0.16mg | 18% | 35% |
1.1 times more than Shiitake
|
| Zinc | 0.33mg | 3% | 78% |
19.1 times less than Beef broiled
|
| Phosphorus | 33mg | 5% | 83% |
5.5 times less than Chicken meat
|
| Sodium | 179mg | 8% | 43% |
2.7 times less than White Bread
|
| Vitamin A | 6124IU | 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 | 0.33mg | 15% | 43% | |
| Vitamin B1 | 0.03mg | 3% | 80% |
7.8 times less than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 72% |
1.5 times less than Avocado
|
| Vitamin B3 | 0.36mg | 2% | 83% |
26.6 times less than Turkey meat
|
| Vitamin B5 | 0.16mg | 3% | 84% |
6.9 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 68% |
1.4 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 327.3µg | 273% | 41% |
3.2 times more than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.01g | 0% | 93% |
491.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.02g | N/A | 90% |
612.4 times less than Avocado
|
| Polyunsaturated fat | 0.03g | N/A | 93% |
1684.8 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 93% |
16.9 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 91% |
8.4 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 87% |
5.9 times less than Salmon raw
|
| Leucine | 0.14mg | 0% | 91% |
18 times less than Tuna Bluefin
|
| Lysine | 0.1mg | 0% | 91% |
4.4 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
4.8 times less than Quinoa
|
| Phenylalanine | 0.11mg | 0% | 90% |
5.9 times less than Egg
|
| Valine | 0.11mg | 0% | 91% |
17.8 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
19.7 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 20
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
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.