Chardswiss, cooked, boiled, drained, without salt
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Nutrition Facts
Serving size1 cup, chopped (175 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.14 g0%
Saturated Fat 0.02 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 313 mg14%
Total Carbohydrate 7.2 g3%
Dietary Fiber 3.7 g13%
Total Sugars 1.9 g
Protein 3.3 g
Vitamin D 0 mcg0%
Calcium 102 mg8%
Iron 4 mg22%
Potassium 961 mg20%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup, chopped (175 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 35 kcal | 20 kcal | ||
| Protein | 3.3 g | 7% | 1.9 g | |
| Carbohydrate | 7.2 g | 3% | 4.1 g | |
| Fiber | 3.7 g | 13% | 2.1 g | |
| Total sugars | 1.9 g | 1.1 g | ||
| Total fat | 0.14 g | 0% | 0.08 g | |
| Saturated fat | 0.02 g | 0% | 0.01 g | |
| Monounsaturated fat | 0.03 g | 0.02 g | ||
| Polyunsaturated fat | 0.05 g | 0.03 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 536 mcg | 60% | 306 mcg | |
| Vitamin C | 32 mg | 35% | 18 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 3.3 mg | 22% | 1.9 mg | |
| Vitamin K | 573 mcg | 477% | 327 mcg | |
| Thiamin (B1) | 0.06 mg | 5% | 0.03 mg | |
| Riboflavin (B2) | 0.15 mg | 12% | 0.09 mg | |
| Niacin (B3) | 0.63 mg | 4% | 0.36 mg | |
| Vitamin B6 | 0.15 mg | 9% | 0.09 mg | |
| Folate (DFE) | 16 mcg | 4% | 9 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.29 mg | 6% | 0.16 mg | |
| Choline | 50 mg | 9% | 29 mg | |
| Minerals | ||||
| Calcium | 102 mg | 8% | 58 mg | |
| Iron | 4 mg | 22% | 2.3 mg | |
| Magnesium | 151 mg | 36% | 86 mg | |
| Phosphorus | 58 mg | 5% | 33 mg | |
| Potassium | 961 mg | 20% | 549 mg | |
| Sodium | 313 mg | 14% | 179 mg | |
| Zinc | 0.58 mg | 5% | 0.33 mg | |
| Copper | 0.29 mg | 32% | 0.16 mg | |
| Manganese | 0.58 mg | 25% | 0.33 mg | |
| Selenium | 1.6 mcg | 3% | 0.9 mcg | |
| Other | ||||
| Omega-3 ALA | 0.01 g | 0% | 0 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 162 g | 93 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of chard
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Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.