Chard, swiss, raw

1 leaf (48 g): 9 kcal, 0.9 g protein, 1.8 g carbohydrate and 0.1 g fat.

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Nutrition Facts

Serving size1 leaf (48 g)

Amount per serving

Calories10

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 100mg	4%
Total Carbohydrate 2g	1%
Dietary Fiber <1g	3%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein <1g	2%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 0.9mg	4%
Potassium 180mg	4%

* 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 1 leaf (48 g) gives you

High in Vitamin K (332% DV)

Low in total fat, saturated fat, cholesterol, sodium

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 · 62% carbohydrate · 8% fat

Protein: 1 g 30%
Carbs: 2 g 62%
Fat: 0 g 8%

Compared with other foods

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

Calories: less than 97% of foods
Protein: more than 22% of foods
Total fat: less than 87% of foods
Carbohydrate: more than 40% of foods
Dietary fiber: more than 65% of foods
Total sugars: less than 53% of foods
Sodium: less than 34% of foods

All nutrients (49)

Amounts for 1 leaf (48 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	9.12 kcal	19 kcal
Protein	0.864 g	1.8 g	2%
Carbohydrate	1.8 g	3.74 g	1%
Dietary fiber	0.768 g	1.6 g	3%
Total sugars	0.528 g	1.1 g
Water	44.5 g	92.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.096 g	0.2 g	0%
Saturated fat	0.014 g	0.03 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.019 g	0.04 g
Polyunsaturated fat	0.034 g	0.07 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	24.5 mg	51 mg	2%
Iron	0.864 mg	1.8 mg	5%
Magnesium	38.9 mg	81 mg	9%
Phosphorus	22.1 mg	46 mg	2%
Potassium	182 mg	379 mg	4%
Sodium	102 mg	213 mg	4%
Zinc	0.173 mg	0.36 mg	2%
Copper	0.086 mg	0.179 mg	10%
Manganese	0.176 mg	0.366 mg	8%
Selenium	0.432 mcg	0.9 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	147 mcg	306 mcg	16%
Vitamin C	14.4 mg	30 mg	16%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.907 mg	1.89 mg	6%
Vitamin K	398 mcg	830 mcg	332%
Thiamin (B1)	0.019 mg	0.04 mg	2%
Riboflavin (B2)	0.043 mg	0.09 mg	3%
Niacin (B3)	0.192 mg	0.4 mg	1%
Pantothenic acid (B5)	0.083 mg	0.172 mg	2%
Vitamin B6	0.048 mg	0.099 mg	3%
Folate	6.72 mcg	14 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%
Choline	8.64 mg	18 mg	2%

Amino acids (10)
Nutrient	Portion	100 g
Tryptophan	0.008 g	0.017 g
Threonine	0.04 g	0.083 g
Isoleucine	0.071 g	0.147 g
Leucine	0.062 g	0.13 g
Lysine	0.048 g	0.099 g
Methionine	0.009 g	0.019 g
Phenylalanine	0.053 g	0.11 g
Valine	0.053 g	0.11 g
Arginine	0.056 g	0.117 g
Histidine	0.017 g	0.036 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 169991(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.