Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chard nutrition, glycemic index, calories, net carbs & more

Chard, swiss, raw
*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)
Insulin index ⓘ
N/A
Calories
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)
90% Vitamin A
84% Vitamin C
83% Magnesium
80% Potassium
77% Vitamin A RAE
Explanation: The given food contains more Vitamin A than 90% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Magnesium, Potassium, and Vitamin A RAE.

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 16% 68% 58% 20% 34% 28% 10% 60% 48% 5% 10%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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

2% 4% 93% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 19% 24% 32% 15% 15% 6% 19% 19% 16%
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

0.03% 0.04% 0.07%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g

Fiber content ratio for Chard

1.1% 1.6% 1.04%
Sugar: 1.1 g
Fiber: 1.6 g
Other: 1.04 g

All nutrients for Chard per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 66% 2.14g 25.3 times less than Chocolate Chocolate
Protein 4% 79% 1.8g 1.6 times less than Broccoli Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese Cheese
Carbs 1% 63% 3.74g 7.5 times less than Rice Rice
Calories 1% 97% 19kcal 2.5 times less than Orange Orange
Sugar N/A 66% 1.1g 8.2 times less than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 5% 33% 51mg 2.5 times less than Milk Milk
Iron 23% 41% 1.8mg 1.4 times less than Beef Beef
Magnesium 19% 17% 81mg 1.7 times less than Almond Almond
Phosphorus 7% 78% 46mg 4 times less than Chicken meat Chicken meat
Potassium 11% 20% 379mg 2.6 times more than Cucumber Cucumber
Sodium 9% 41% 213mg 2.3 times less than White Bread White Bread
Zinc 3% 77% 0.36mg 17.5 times less than Beef Beef
Copper 20% 33% 0.18mg 1.3 times more than Shiitake Shiitake
Vitamin A 122% 10% 6116IU 2.7 times less than Carrot Carrot
Vitamin E 13% 41% 1.89mg 1.3 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 33% 16% 30mg 1.8 times less than Lemon Lemon
Vitamin B1 3% 78% 0.04mg 6.7 times less than Pea Pea
Vitamin B2 7% 71% 0.09mg 1.4 times less than Avocado Avocado
Vitamin B3 3% 81% 0.4mg 23.9 times less than Turkey meat Turkey meat
Vitamin B5 3% 83% 0.17mg 6.6 times less than Sunflower seed Sunflower seed
Vitamin B6 8% 65% 0.1mg 1.2 times less than Oat Oat
Folate 4% 54% 14µg 4.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 692% 41% 830µg 8.2 times more than Broccoli Broccoli
Tryptophan 0% 93% 0.02mg 17.9 times less than Chicken meat Chicken meat
Threonine 0% 91% 0.08mg 8.7 times less than Beef Beef
Isoleucine 0% 88% 0.15mg 6.2 times less than Salmon Salmon
Leucine 0% 92% 0.13mg 18.7 times less than Tuna Tuna
Lysine 0% 91% 0.1mg 4.6 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 5.1 times less than Quinoa Quinoa
Phenylalanine 0% 90% 0.11mg 6.1 times less than Egg Egg
Valine 0% 91% 0.11mg 18.4 times less than Soybean Soybean
Histidine 0% 92% 0.04mg 20.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 196.5 times less than Beef Beef
Monounsaturated Fat N/A 85% 0.04g 245 times less than Avocado Avocado
Polyunsaturated fat N/A 88% 0.07g 673.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/169991/nutrients

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