Vegetables

Chard, swiss, raw

Per 100 g

Calories: 19 kcal
Protein: 1.8 g
Fiber: 1.6 g
Fat: 0.2 g

Low fat 8% of its calories come from fat. Our scale

All nutrients

Per 100 g of chard, swiss, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	3.7 g	1%
Protein	1.8 g	4%
Fat	0.2 g	0%
Water	93 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	1.6 g	6%
Sugars	1.1 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.04 g
Isoleucine	0.15 g
Leucine	0.13 g
Lysine	0.1 g
Methionine	0.02 g
Phenylalanine	0.11 g
Threonine	0.08 g
Tryptophan	0.02 g
Valine	0.11 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.03 g	0%
Monounsaturated fat	0.04 g
Polyunsaturated fat	0.07 g
Omega 3	0.01 g
Omega 6	0.06 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	306 µg	34%
Vitamin C	30 mg	33%
Vitamin D	0 µg	0%
Vitamin E	1.9 mg	13%
Vitamin K1	830 µg	692%
Thiamin (B1)	0.04 mg	3%
Riboflavin (B2)	0.09 mg	7%
Niacin (B3)	0.4 mg	3%
Pantothenic acid (B5)	0.17 mg	3%
Vitamin B6	0.1 mg	6%
Folate (DFE)	14 µg	4%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	51 mg	4%
Iron	1.8 mg	10%
Magnesium	81 mg	19%
Phosphorus	46 mg	4%
Potassium	379 mg	8%
Sodium	213 mg	9%
Zinc	0.36 mg	3%
Copper	0.18 mg	20%
Manganese	0.37 mg	16%
Selenium	0.9 µg	2%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	36 g	6.8 kcal
1 leaf	48 g	9.1 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.