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 for selected serving | 20 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 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) |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
18372IU of 5,000IU
367%
Vitamin E:
5.7mg of 15mg
38%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
54mg of 90mg
60%
Vitamin B1:
0.1mg of 1mg
8.5%
Vitamin B2:
0.26mg of 1mg
20%
Vitamin B3:
1.1mg of 16mg
6.8%
Vitamin B5:
0.49mg of 5mg
9.8%
Vitamin B6:
0.26mg of 1mg
20%
Folate:
27µg of 400µg
6.8%
Vitamin B12:
0µg of 2µg
0%
Choline:
86mg of 550mg
16%
Vitamin K:
982µg of 120µg
818%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
1.9 g of 50 g
1.9 g (4% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 1%
4.1 g of 300 g
4.1 g (1% of DV )
Water:
Daily Value: 5%
92.7 g of 2,000 g
92.7 g (5% of DV )
Other:
1.3 g
1.3 g
Protein quality breakdown
Tryptophan:
54mg of 280mg
19%
Threonine:
258mg of 1,050mg
25%
Isoleucine:
462mg of 1,400mg
33%
Leucine:
405mg of 2,730mg
15%
Lysine:
309mg of 2,100mg
15%
Methionine:
60mg of 1,050mg
5.7%
Phenylalanine:
342mg of 1,750mg
20%
Valine:
342mg of 1,820mg
19%
Histidine:
114mg of 700mg
16%
Fat type information
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.03 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 | 1.9g | 4% | 78% |
1.5 times less than Broccoli
|
| Fats | 0.08g | 0% | 94% |
416.4 times less than Cheese
|
| Vitamin C | 18mg | 20% | 20% |
2.9 times less than Lemon
|
| Net carbs | 2g | N/A | 66% |
26.7 times less than Chocolate
|
| Carbs | 4.1g | 1% | 62% |
6.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 86mg | 20% | 16% |
1.6 times less than Almonds
|
| Calcium | 58mg | 6% | 31% |
2.2 times less than Milk
|
| Potassium | 549mg | 16% | 11% |
3.7 times more than Cucumber
|
| Iron | 2.3mg | 28% | 33% |
1.2 times less than Beef broiled
|
| 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 | 306µg | 34% | 23% | |
| Vitamin E | 1.9mg | 13% | 41% |
1.3 times more than Kiwi
|
| Manganese | 0.33mg | 15% | 43% | |
| Selenium | 0.9µg | 2% | 83% | |
| 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 seeds
|
| Vitamin B6 | 0.09mg | 7% | 68% |
1.4 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 327µg | 273% | 41% |
3.2 times more than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprouts
|
| Saturated Fat | 0.01g | 0% | 93% |
491.3 times less than Beef broiled
|
| Choline | 29mg | 5% | 71% | |
| 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*
0.12%
Total Fat
0.08g
0.05%
Saturated Fat 0.01g
0
Trans Fat
0g
0
Cholesterol 0mg
7.8%
Sodium 179mg
1.4%
Total Carbohydrate
4.1g
8.4%
Dietary Fiber
2.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.9g
Vitamin D
0mcg
0
Calcium
58mg
5.8%
Iron
2.3mg
28%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.