Nutrients in 100 grams of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Macros Ratio

ProteinsFatsCarbs

30%

62%

100 g ▼

Macro Nutrients

Swiss Chard

Energy19 kcal

0.66%

Raw Swiss Chard have 19 kcal of Energy per 100 grams, which is 0.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.21%

Raw Swiss Chard have 0.2 g of Fat per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Protein1.8 g

3.2%

Raw Swiss Chard have 1.8 g of Protein per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Carbohydrate3.74 g

2.88%

Raw Swiss Chard have 3.74 g of Carbohydrate per 100 grams, which is 2.88% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.1 g

1.5%

Raw Swiss Chard have 1.1 g of Sugars per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fiber1.6 g

4.2%

Raw Swiss Chard have 1.6 g of Fiber per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Cholesterol0 mg

Raw Swiss Chard have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Saturated Fat0.03 g

0.094%

Raw Swiss Chard have 0.03 g of Saturated Fat per 100 grams, which is 0.094% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.007 g

0.44%

Raw Swiss Chard have 0.007 g of Omega 3 per 100 grams, which is 0.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.063 g

0.37%

Raw Swiss Chard have 0.063 g of Omega 6 per 100 grams, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Water93 g

2.5%

Raw Swiss Chard have 92.66 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Swiss Chard

Vitamin A306 μg

34%

Raw Swiss Chard have 306 μg of Vitamin A per 100 grams, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Thiamine0.04 mg

3.33%

Raw Swiss Chard have 0.04 mg of Thiamine per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.09 mg

6.92%

Raw Swiss Chard have 0.09 mg of Vitamin B2 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.4 mg

2.5%

Raw Swiss Chard have 0.4 mg of Vitamin B3 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B60.099 mg

7.6%

Raw Swiss Chard have 0.099 mg of Vitamin B6 per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B120 μg

Raw Swiss Chard have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C30 mg

33.3%

Raw Swiss Chard have 30 mg of Vitamin C per 100 grams, which is 33.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Raw Swiss Chard have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E1.9 mg

12.6%

Raw Swiss Chard have 1.89 mg of Vitamin E per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K830 μg

692%

Raw Swiss Chard have 830 μg of Vitamin K per 100 grams, which is 692% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Folate14 μg

3.5%

Raw Swiss Chard have 14 μg of Folate per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium51 mg

5.1%

Raw Swiss Chard have 51 mg of Calcium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Raw Swiss Chard have 0.179 mg of Copper per 100 grams, which is 20% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron1.8 mg

22.5%

Raw Swiss Chard have 1.8 mg of Iron per 100 grams, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81 mg

19.3%

Raw Swiss Chard have 81 mg of Magnesium per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Raw Swiss Chard have 0.366 mg of Manganese per 100 grams, which is 16% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Phosphorus46 mg

6.57%

Raw Swiss Chard have 46 mg of Phosphorus per 100 grams, which is 6.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium379 mg

11%

Raw Swiss Chard have 379 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Raw Swiss Chard have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium213 mg

14%

Raw Swiss Chard have 213 mg of Sodium per 100 grams, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.27%

Raw Swiss Chard have 0.36 mg of Zinc per 100 grams, which is 3.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Vitamin C. It also has a good amount of Vitamin B6 and Vitamin E. This vegetable has some Thiamine, Vitamin B2, Vitamin B3 and Folate. It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard is an excellent source of Iron. It has a good amount of Copper, Magnesium, Manganese, Potassium and Sodium. It also has some Calcium, Phosphorus and Zinc. The product has trace amounts of Selenium.

Macronutrients in 100 grams of Raw Swiss Chard:
100 grams of Swiss Chard has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Swiss Chard with:

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

Food Info

Nutrients in 100 grams of Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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