Food Nutrient Profile - Swiss Chard

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Nutrients in 100 grams of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

Protein Fat Carbs
30%
8%
62%
100 g ▼

Macro Nutrients

Swiss Chard
Energy19 kcal
0.66%
Raw Swiss Chard provide 19kcal of Energy per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.2 g
0.21%
Raw Swiss Chard provide 0.2g of Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.03 g
0.094%
Raw Swiss Chard provide 0.03g of Saturated Fat per 100 grams, meeting 0.094% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.007 g
0.44%
Raw Swiss Chard provide 0.007g of Omega 3 per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.063 g
0.37%
Raw Swiss Chard provide 0.063g of Omega 6 per 100 grams, meeting 0.37% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Swiss Chard provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.74 g
2.88%
Raw Swiss Chard provide 3.74g of Carbohydrate per 100 grams, meeting 2.88% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.1 g
1.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Swiss Chard provide 1.1g of Sugars per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 72.5g 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
Fiber1.6 g
4.2%
Raw Swiss Chard provide 1.6g of Fiber per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.8 g
3.2%
Raw Swiss Chard provide 1.8g of Protein per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Swiss Chard
Vitamin A306 μg
34%
RAE, retinol activity equivalents
Raw Swiss Chard provide 306μg of Vitamin A per 100 grams, meeting 34% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.04 mg
3.33%
Thiamine
Raw Swiss Chard provide 0.04mg of Vitamin B1 per 100 grams, meeting 3.33% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.09 mg
6.92%
Riboflavin
Raw Swiss Chard provide 0.09mg of Vitamin B2 per 100 grams, meeting 6.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Raw Swiss Chard provide 0.4mg of Vitamin B3 per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.17 mg
3.44%
Pantothenic acid
Raw Swiss Chard provide 0.17mg of Vitamin B5 per 100 grams, meeting 3.44% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.099 mg
7.6%
Pyridoxine
Raw Swiss Chard provide 0.099mg of Vitamin B6 per 100 grams, meeting 7.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B914 μg
3.5%
Folates and Folic Acid
Raw Swiss Chard provide 14μg of Vitamin B9 per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Swiss Chard provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C30 mg
33.3%
Ascorbic acid
Raw Swiss Chard provide 30mg of Vitamin C per 100 grams, meeting 33.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Swiss Chard provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.9 mg
12.6%
Tocopherols and Tocotrienols
Raw Swiss Chard provide 1.9mg of Vitamin E per 100 grams, meeting 12.6% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K830 μg
692%
Phytomenadione or phylloquinone
Raw Swiss Chard provide 830μg of Vitamin K per 100 grams, meeting 692% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Swiss Chard
Calcium51 mg
5.1%
Raw Swiss Chard provide 51mg of Calcium per 100 grams, meeting 5.1% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.18 mg
20%
Raw Swiss Chard provide 0.18mg of Copper per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron1.8 mg
22.5%
Raw Swiss Chard provide 1.8mg of Iron per 100 grams, meeting 22.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium81 mg
19.3%
Raw Swiss Chard provide 81mg of Magnesium per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.37 mg
16%
Raw Swiss Chard provide 0.37mg of Manganese per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus46 mg
6.57%
Raw Swiss Chard provide 46mg of Phosphorus per 100 grams, meeting 6.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium379 mg
11%
Raw Swiss Chard provide 379mg of Potassium per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Raw Swiss Chard provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium213 mg
14%
Raw Swiss Chard provide 213mg of Sodium per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.36 mg
3.27%
Raw Swiss Chard provide 0.36mg of Zinc per 100 grams, meeting 3.27% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water93 g
2.5%
Raw Swiss Chard provide 93g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Swiss Chard: Benefits and Values | 100 g

Discover the nutritional value of Swiss chard with detailed macro and micronutrient data for 100g of raw Swiss chard. Learn about the health benefits of this leafy green vegetable.

Discover the Nutritional Powerhouse: Swiss Chard

Swiss chard is a leafy green vegetable that packs a serious nutritional punch. Let's dive into the vitamins, minerals, and macronutrients found in just 100 grams of this vibrant veggie.

Vitamins in 100 Grams of Raw Swiss Chard

Minerals in 100 Grams of Raw Swiss Chard

Macronutrients in 100 Grams of Raw Swiss Chard

Incorporating Swiss chard into your diet is a fantastic way to boost your intake of essential vitamins and minerals while keeping your meals delicious and nutritious. Whether you sauté it, add it to soups, or enjoy it fresh in salads, this leafy green is a versatile and healthful addition to any plant-based diet.

Frequently Asked Questions about Swiss Chard

What are the health benefits of Swiss Chard?

Swiss chard is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron. It also contains antioxidants that can help reduce inflammation and promote overall health. Including Swiss chard in your diet can support healthy digestion, heart health, and immune function.

Are there any potential risks or side effects of consuming Swiss Chard?

Swiss chard is a nutrient-dense leafy green vegetable that is generally safe for consumption. However, some individuals may experience digestive issues such as gas or bloating due to its high fiber content. It is also important to note that Swiss chard contains oxalates, which can interfere with calcium absorption in some people. If you have a history of kidney stones or are at risk for them, it may be advisable to moderate your intake of Swiss chard.

Can I lose weight by eating more Swiss Chard?

Swiss chard is a nutrient-dense leafy green vegetable that is low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on a combination of factors including overall diet, portion sizes, and physical activity levels. Incorporating Swiss chard into a balanced diet along with other fruits, vegetables, whole grains, and plant-based proteins can support weight loss goals.

Can I gain more muscles by eating more Swiss Chard if I train consistently?

Swiss chard is a nutrient-dense leafy green vegetable that can contribute to muscle growth when combined with a consistent training routine. However, to effectively build muscle, it's important to consume a variety of protein sources, such as legumes, tofu, tempeh, nuts, and seeds, in addition to Swiss chard. Protein is essential for muscle repair and growth. Incorporating a balanced diet that includes a variety of plant-based protein sources, along with consistent training, will support muscle development.

Can I eat Swiss Chard if I have diabetes?

Yes, Swiss chard is a nutritious leafy green that can be included in a diabetes-friendly diet. It is low in calories and carbohydrates, high in fiber, and packed with vitamins and minerals such as vitamin A, vitamin K, and magnesium. Just be mindful of portion sizes and how you prepare it to avoid adding excessive amounts of fats or sugars.

Can I consume Swiss Chard if I am on a Keto diet?

Yes, Swiss chard is a low-carb leafy green vegetable that can be consumed on a Keto diet. It is rich in vitamins, minerals, and antioxidants, making it a nutritious addition to your meals while following a ketogenic eating plan.

Can I eat Swiss Chard if I am on a low fat diet?

Yes, Swiss chard is a great option for a low-fat diet as it is very low in fat and calories. It is also rich in vitamins, minerals, and fiber, making it a nutritious choice for overall health. Just be mindful of how you prepare it, such as using minimal oil or opting for cooking methods like steaming or sautéing with vegetable broth.

What is the environmental impact of producing Swiss Chard?

Swiss chard is a nutritious leafy green vegetable that has a relatively low environmental impact compared to animal products. Its production requires less water, land, and resources compared to raising livestock for meat. Additionally, Swiss chard is a source of plant-based protein and essential nutrients, making it a sustainable choice for both your health and the environment.




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