Swiss chard, boiled
Swiss chard, boiled has 20 calories per 100 g, with 1.9 g protein, 4.1 g carbohydrates and 0.1 g fat. A typical portion (1 cup, chopped, 175 g) has 35 calories.
20kcal · per 100 g84 kJ
- Protein1.9 g
- Carbs4.1 g
- Fat0.1 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 0.1 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 179 mg | 8% |
| Total carbohydrate | 4.1 g | 2% |
| Dietary fiber | 2.1 g | 8% |
| Total sugars | 1.1 g | |
| Protein | 1.9 g | 4% |
| Vitamin D | 0 µg | 0% |
| Calcium | 58 mg | 4% |
| Iron | 2.3 mg | 13% |
| Potassium | 549 mg | 12% |
| Magnesium | 86 mg | 20% |
| Vitamin A (RAE) | 306 µg | 34% |
| Vitamin C | 18 mg | 20% |
| Folate (DFE) | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Water | 92.7 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in vitamin A, magnesium and vitamin C — 20% or more of the Daily Value per 100 g.
- A good source of iron and potassium (10–19% DV per 100 g).
- Low in saturated fat and cholesterol (5% DV or less per 100 g).
- 9.4 g protein per 100 kcal.
- 2 g net carbs per 100 g (total carbohydrate minus 2.1 g fiber).
- Sugars are 27% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.