Chard, swiss, raw

1 cup (36 g): 7 kcal, 0.6 g protein, 1.3 g carbohydrate and 0.1 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (36 g)

Amount per serving

Calories5

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 75mg	3%
Total Carbohydrate 1g	0%
Dietary Fiber <1g	2%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein <1g	1%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 0.6mg	4%
Potassium 140mg	2%

* 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 cup (36 g) gives you

High in Vitamin K (249% 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: 1 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 cup (36 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	6.84 kcal	19 kcal
Protein	0.648 g	1.8 g	1%
Carbohydrate	1.35 g	3.74 g	0%
Dietary fiber	0.576 g	1.6 g	2%
Total sugars	0.396 g	1.1 g
Water	33.4 g	92.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.072 g	0.2 g	0%
Saturated fat	0.011 g	0.03 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.014 g	0.04 g
Polyunsaturated fat	0.025 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	18.4 mg	51 mg	1%
Iron	0.648 mg	1.8 mg	4%
Magnesium	29.2 mg	81 mg	7%
Phosphorus	16.6 mg	46 mg	1%
Potassium	136 mg	379 mg	3%
Sodium	76.7 mg	213 mg	3%
Zinc	0.13 mg	0.36 mg	1%
Copper	0.064 mg	0.179 mg	7%
Manganese	0.132 mg	0.366 mg	6%
Selenium	0.324 mcg	0.9 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	110 mcg	306 mcg	12%
Vitamin C	10.8 mg	30 mg	12%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.68 mg	1.89 mg	5%
Vitamin K	299 mcg	830 mcg	249%
Thiamin (B1)	0.014 mg	0.04 mg	1%
Riboflavin (B2)	0.032 mg	0.09 mg	2%
Niacin (B3)	0.144 mg	0.4 mg	1%
Pantothenic acid (B5)	0.062 mg	0.172 mg	1%
Vitamin B6	0.036 mg	0.099 mg	2%
Folate	5.04 mcg	14 mcg	1%
Vitamin B12	0 mcg	0 mcg	0%
Choline	6.48 mg	18 mg	1%

Amino acids (10)
Nutrient	Portion	100 g
Tryptophan	0.006 g	0.017 g
Threonine	0.03 g	0.083 g
Isoleucine	0.053 g	0.147 g
Leucine	0.047 g	0.13 g
Lysine	0.036 g	0.099 g
Methionine	0.007 g	0.019 g
Phenylalanine	0.04 g	0.11 g
Valine	0.04 g	0.11 g
Arginine	0.042 g	0.117 g
Histidine	0.013 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.