Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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 for selected serving 19 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2 grams
Default serving size  ⓘ Serving sizes are mostly 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 812 mg
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 16% Vitamin C ⓘHigher in Vitamin C content than 84% of foods
TOP 17% Magnesium ⓘHigher in Magnesium content than 83% of foods
TOP 20% Potassium ⓘHigher in Potassium content than 80% of foods
TOP 23% 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.
32

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 15% 68% 58% 20% 33% 28% 9.8% 60% 48% 4.9%
Calcium: 153mg of 1,000mg 15%
Iron: 5.4mg of 8mg 68%
Magnesium: 243mg of 420mg 58%
Phosphorus: 138mg of 700mg 20%
Potassium: 1137mg of 3,400mg 33%
Sodium: 639mg of 2,300mg 28%
Zinc: 1.1mg of 11mg 9.8%
Copper: 0.54mg of 1mg 60%
Manganese: 1.1mg of 2mg 48%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

81 mg
TOP 17%
379 mg
TOP 20%
51 mg
TOP 33%
0.18 mg
TOP 33%
213 mg
TOP 41%
1.8 mg
TOP 41%
0.37 mg
TOP 42%
0.36 mg
TOP 77%
46 mg
TOP 78%
0.9 µg
TOP 83%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 367% 38% 0% 100% 10% 21% 7.5% 10% 23% 11% 0% 9.8% 2075%
Vitamin A: 18348IU of 5,000IU 367%
Vitamin E : 5.7mg of 15mg 38%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 90mg of 90mg 100%
Vitamin B1: 0.12mg of 1mg 10%
Vitamin B2: 0.27mg of 1mg 21%
Vitamin B3: 1.2mg of 16mg 7.5%
Vitamin B5: 0.52mg of 5mg 10%
Vitamin B6: 0.3mg of 1mg 23%
Folate: 42µg of 400µg 11%
Vitamin B12: 0µg of 2µg 0%
Choline: 54mg of 550mg 9.8%
Vitamin K: 2490µg of 120µg 2075%

Vitamin chart - relative view

6116 IU
TOP 10%
30 mg
TOP 16%
830 µg
TOP 41%
1.9 mg
TOP 41%
14 µg
TOP 54%
0.1 mg
TOP 65%
0.09 mg
TOP 71%
18 mg
TOP 77%
0.04 mg
TOP 78%
0.4 mg
TOP 81%
0.17 mg
TOP 83%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 4% 91% 2%
Protein:
Daily Value: 4%
1.8 g of 50 g
1.8 g (4% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 1%
3.7 g of 300 g
3.7 g (1% of DV )
Water:
Daily Value: 5%
92.7 g of 2,000 g
92.7 g (5% of DV )
Other:
1.6 g
1.6 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 18% 24% 32% 14% 14% 5.4% 19% 18% 15%
Tryptophan: 51mg of 280mg 18%
Threonine: 249mg of 1,050mg 24%
Isoleucine: 441mg of 1,400mg 32%
Leucine: 390mg of 2,730mg 14%
Lysine: 297mg of 2,100mg 14%
Methionine: 57mg of 1,050mg 5.4%
Phenylalanine: 330mg of 1,750mg 19%
Valine: 330mg of 1,820mg 18%
Histidine: 108mg of 700mg 15%

Fat type information

21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g

Fiber content ratio for Chard raw

29% 43% 28%
Sugar: 1.1 g
Fiber: 1.6 g
Other: 1 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 OrangeOrange
Protein 1.8g 4% 79% 1.6 times less than BroccoliBroccoli
Fats 0.2g 0% 88% 166.6 times less than CheeseCheese
Vitamin C 30mg 33% 16% 1.8 times less than LemonLemon
Net carbs 2.1g N/A 66% 25.3 times less than ChocolateChocolate
Carbs 3.7g 1% 63% 7.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 81mg 19% 17% 1.7 times less than AlmondAlmond
Calcium 51mg 5% 33% 2.5 times less than MilkMilk
Potassium 379mg 11% 20% 2.6 times more than CucumberCucumber
Iron 1.8mg 23% 41% 1.4 times less than Beef broiledBeef broiled
Sugar 1.1g N/A 66% 8.2 times less than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.18mg 20% 33% 1.3 times more than ShiitakeShiitake
Zinc 0.36mg 3% 77% 17.5 times less than Beef broiledBeef broiled
Phosphorus 46mg 7% 78% 4 times less than Chicken meatChicken meat
Sodium 213mg 9% 41% 2.3 times less than White BreadWhite Bread
Vitamin A 6116IU 122% 10% 2.7 times less than CarrotCarrot
Vitamin A RAE 306µg 34% 23%
Vitamin E 1.9mg 13% 41% 1.3 times more than KiwifruitKiwifruit
Manganese 0.37mg 16% 42%
Selenium 0.9µg 2% 83%
Vitamin B1 0.04mg 3% 78% 6.7 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 71% 1.4 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.17mg 3% 83% 6.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 830µg 692% 41% 8.2 times more than BroccoliBroccoli
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 196.5 times less than Beef broiledBeef broiled
Choline 18mg 3% 77%
Monounsaturated Fat 0.04g N/A 85% 245 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 88% 673.9 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 17.9 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 91% 8.7 times less than Beef broiledBeef broiled
Isoleucine 0.15mg 0% 88% 6.2 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 92% 18.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.6 times less than TofuTofu
Methionine 0.02mg 0% 93% 5.1 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 6.1 times less than EggEgg
Valine 0.11mg 0% 91% 18.4 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 20.8 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

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*
0.31%
Total Fat 0.2g
0.14%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
9.3%
Sodium 213mg
1.2%
Total Carbohydrate 3.7g
6.4%
Dietary Fiber 1.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.8g
Vitamin D 0mcg 0

Calcium 51mg 5.1%

Iron 1.8mg 23%

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

ⓘ  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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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/169991/nutrients

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