Food Info

Menu
Select from foods

Nutrients in 5 ounces of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs
30%
8%
62%
5 oz ▼

Macro Nutrients

Swiss Chard
Energy27 kcal
0.93%
Raw Swiss Chard have 26.932025 kcal of Energy per 5 ounces, which is 0.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.28 g
0.29%
Raw Swiss Chard have 0.283495 g of Fat per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.043 g
0.13%
Raw Swiss Chard have 0.04252425 g of Saturated Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.01 g
0.62%
Raw Swiss Chard have 0.009922325 g of Omega 3 per 5 ounces, which is 0.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.089 g
0.53%
Raw Swiss Chard have 0.089300925 g of Omega 6 per 5 ounces, which is 0.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Swiss Chard have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.3 g
4.08%
Raw Swiss Chard have 5.3013565 g of Carbohydrate per 5 ounces, which is 4.08% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.56 g
2.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Swiss Chard have 1.5592225 g of Sugars per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber2.27 g
5.97%
Raw Swiss Chard have 2.26796 g of Fiber per 5 ounces, which is 5.97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.55 g
4.56%
Raw Swiss Chard have 2.551455 g of Protein per 5 ounces, which is 4.56% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Swiss Chard
Vitamin A434 μg
48%
RAE, retinol activity equivalents
Raw Swiss Chard have 433.74735 μg of Vitamin A per 5 ounces, which is 48% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.057 mg
4.72%
Thiamine
Raw Swiss Chard have 0.056699 mg of Vitamin B1 per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.13 mg
9.8%
Riboflavin
Raw Swiss Chard have 0.12757275 mg of Vitamin B2 per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.57 mg
3.54%
Niacin, nicotinic acid, niacinamide
Raw Swiss Chard have 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.24 mg
4.88%
Pantothenic acid
Raw Swiss Chard have 0.2438057 mg of Vitamin B5 per 5 ounces, which is 4.88% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.14 mg
10.8%
Pyridoxine
Raw Swiss Chard have 0.140330025 mg of Vitamin B6 per 5 ounces, which is 10.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
4.96%
Folates and Folic Acid
Raw Swiss Chard have 19.84465 μg of Vitamin B9 per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Swiss Chard have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C42.5 mg
47.2%
Ascorbic acid
Raw Swiss Chard have 42.52425 mg of Vitamin C per 5 ounces, which is 47.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Swiss Chard have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E2.68 mg
18%
Tocopherols and Tocotrienols
Raw Swiss Chard have 2.67902775 mg of Vitamin E per 5 ounces, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1177 μg
980%
Phytomenadione or phylloquinone
Raw Swiss Chard have 1176.50425 μg of Vitamin K per 5 ounces, which is 980% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard
Calcium72.3 mg
7.23%
Raw Swiss Chard have 72.291225 mg of Calcium per 5 ounces, which is 7.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.25 mg
28%
Raw Swiss Chard have 0.253728025 mg of Copper per 5 ounces, which is 28% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.55 mg
32%
Raw Swiss Chard have 2.551455 mg of Iron per 5 ounces, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium115 mg
27.3%
Raw Swiss Chard have 114.815475 mg of Magnesium per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.52 mg
22.6%
Raw Swiss Chard have 0.51879585 mg of Manganese per 5 ounces, which is 22.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus65.2 mg
9.3%
Raw Swiss Chard have 65.20385 mg of Phosphorus per 5 ounces, which is 9.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium537 mg
16%
Raw Swiss Chard have 537.223025 mg of Potassium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Raw Swiss Chard have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium302 mg
20%
Raw Swiss Chard have 301.922175 mg of Sodium per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.51 mg
4.64%
Raw Swiss Chard have 0.510291 mg of Zinc per 5 ounces, which is 4.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water131 g
3.55%
Raw Swiss Chard have 131.3432335 g of Water per 5 ounces, which is 3.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Swiss Chard:
Minerals in 5 ounces of Raw Swiss Chard:
Macronutrients in 5 ounces of Raw Swiss Chard:



Compare Raw Swiss Chard with: