Nutrients in 1 kilogram of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs

30%

62%

1 kg ▼

Macro Nutrients

Swiss Chard

Energy190 kcal

6.55%

Raw Swiss Chard have 190 kcal of Energy per 1 kilogram, which is 6.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.06%

Raw Swiss Chard have 2 g of Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.94%

Raw Swiss Chard have 0.3 g of Saturated Fat per 1 kilogram, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.07 g

4.38%

Raw Swiss Chard have 0.07 g of Omega 3 per 1 kilogram, which is 4.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.63 g

3.7%

Raw Swiss Chard have 0.63 g of Omega 6 per 1 kilogram, which is 3.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Swiss Chard have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.4 g

28.8%

Raw Swiss Chard have 37.4 g of Carbohydrate per 1 kilogram, which is 28.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11 g

15%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Swiss Chard have 11 g of Sugars per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber16 g

42%

Raw Swiss Chard have 16 g of Fiber per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Raw Swiss Chard have 18 g of Protein per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Swiss Chard

Vitamin A3060 μg

340%

RAE, retinol activity equivalents

Raw Swiss Chard have 3060 μg of Vitamin A per 1 kilogram, which is 340% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.4 mg

33.3%

Thiamine

Raw Swiss Chard have 0.4 mg of Vitamin B1 per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.9 mg

69.2%

Riboflavin

Raw Swiss Chard have 0.9 mg of Vitamin B2 per 1 kilogram, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Swiss Chard have 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.72 mg

34.4%

Pantothenic acid

Raw Swiss Chard have 1.72 mg of Vitamin B5 per 1 kilogram, which is 34.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.99 mg

76%

Pyridoxine

Raw Swiss Chard have 0.99 mg of Vitamin B6 per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9140 μg

35%

Folates and Folic Acid

Raw Swiss Chard have 140 μg of Vitamin B9 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Swiss Chard have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C300 mg

333%

Ascorbic acid

Raw Swiss Chard have 300 mg of Vitamin C per 1 kilogram, which is 333% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Swiss Chard have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E19 mg

126%

Tocopherols and Tocotrienols

Raw Swiss Chard have 18.9 mg of Vitamin E per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8300 μg

6917%

Phytomenadione or phylloquinone

Raw Swiss Chard have 8300 μg of Vitamin K per 1 kilogram, which is 6917% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium510 mg

51%

Raw Swiss Chard have 510 mg of Calcium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.8 mg

199%

Raw Swiss Chard have 1.79 mg of Copper per 1 kilogram, which is 199% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron18 mg

225%

Raw Swiss Chard have 18 mg of Iron per 1 kilogram, which is 225% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium810 mg

193%

Raw Swiss Chard have 810 mg of Magnesium per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.66 mg

159%

Raw Swiss Chard have 3.66 mg of Manganese per 1 kilogram, which is 159% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus460 mg

65.7%

Raw Swiss Chard have 460 mg of Phosphorus per 1 kilogram, which is 65.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3790 mg

111%

Raw Swiss Chard have 3790 mg of Potassium per 1 kilogram, which is 111% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Swiss Chard have 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2130 mg

142%

Raw Swiss Chard have 2130 mg of Sodium per 1 kilogram, which is 142% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.6 mg

32.7%

Raw Swiss Chard have 3.6 mg of Zinc per 1 kilogram, which is 32.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water927 g

25%

Raw Swiss Chard have 926.6 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Swiss Chard:

1 kilogram of Swiss Chard has outstanding amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Swiss Chard:

1 kilogram of Swiss Chard has outstanding amounts of Copper, Iron, Magnesium, Manganese, Potassium and Sodium.
It is an excellent source of Calcium, Phosphorus and Zinc.
It also has a good amount of Selenium.

Macronutrients in 1 kilogram of Raw Swiss Chard:

1 kilogram of Swiss Chard is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Swiss Chard with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Swiss Chard with: