Chard, swiss, cooked, boiled, drained, without salt

100 g: 20 kcal, 1.9 g protein, 4.1 g carbohydrate and 0.1 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories20

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 180mg	8%
Total Carbohydrate 4g	2%
Dietary Fiber 2g	8%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 2.3mg	15%
Potassium 550mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Magnesium (20% DV), Vitamin A (34% DV), Vitamin C (20% DV), Vitamin K (273% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

30% protein · 67% carbohydrate · 3% fat

Protein: 2 g 30%
Carbs: 4 g 67%
Fat: 0 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 97% of foods
Protein: more than 23% of foods
Total fat: less than 94% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 53% of foods
Sodium: less than 36% of foods

All nutrients (49)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	20 kcal	20 kcal
Protein	1.88 g	1.88 g	4%
Carbohydrate	4.13 g	4.13 g	2%
Dietary fiber	2.1 g	2.1 g	8%
Total sugars	1.1 g	1.1 g
Water	92.7 g	92.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.08 g	0.08 g	0%
Saturated fat	0.012 g	0.012 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.016 g	0.016 g
Polyunsaturated fat	0.028 g	0.028 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	58 mg	58 mg	4%
Iron	2.26 mg	2.26 mg	13%
Magnesium	86 mg	86 mg	20%
Phosphorus	33 mg	33 mg	3%
Potassium	549 mg	549 mg	12%
Sodium	179 mg	179 mg	8%
Zinc	0.33 mg	0.33 mg	3%
Copper	0.163 mg	0.163 mg	18%
Manganese	0.334 mg	0.334 mg	15%
Selenium	0.9 mcg	0.9 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	306 mcg	306 mcg	34%
Vitamin C	18 mg	18 mg	20%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.89 mg	1.89 mg	13%
Vitamin K	327 mcg	327 mcg	273%
Thiamin (B1)	0.034 mg	0.034 mg	3%
Riboflavin (B2)	0.086 mg	0.086 mg	7%
Niacin (B3)	0.36 mg	0.36 mg	2%
Pantothenic acid (B5)	0.163 mg	0.163 mg	3%
Vitamin B6	0.085 mg	0.085 mg	5%
Folate	9 mcg	9 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%
Choline	28.7 mg	28.7 mg	5%

Amino acids (10)
Nutrient	Portion	100 g
Tryptophan	0.018 g	0.018 g
Threonine	0.086 g	0.086 g
Isoleucine	0.154 g	0.154 g
Leucine	0.135 g	0.135 g
Lysine	0.103 g	0.103 g
Methionine	0.02 g	0.02 g
Phenylalanine	0.114 g	0.114 g
Valine	0.114 g	0.114 g
Arginine	0.122 g	0.122 g
Histidine	0.038 g	0.038 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170401(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.