Chard, Swiss, raw

100 g: 19 kcal, 1.8 g protein, 0 g carbohydrate and 0.2 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 —
Cholesterol 0mg	0%
Sodium 210mg	9%
Total Carbohydrate —
Dietary Fiber —
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 1.8mg	10%
Potassium 380mg	8%

* 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 the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Vitamin C (33% DV), Folate (41% 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

80% protein · 0% carbohydrate · 20% fat

Protein: 2 g 80%
Carbs: 0 g 0%
Fat: 0 g 20%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 97% of foods
Protein: more than 22% of foods
Total fat: less than 88% of foods
Total sugars: less than 60% of foods
Sodium: less than 32% of foods

All nutrients (24)

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

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	19 kcal	19 kcal
Protein	1.8 g	1.8 g	4%
Total sugars	0.6 g	0.6 g
Starch	2.09 g	2.09 g
Water	92.7 g	92.7 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	0.2 g	0.2 g	0%
Saturated fat	0 g	0 g	0%
Monounsaturated fat	0 g	0 g
Polyunsaturated fat	0.1 g	0.1 g
Cholesterol	0 mg	0 mg	0%

Minerals (6)
Nutrient	Portion	100 g	% DV
Calcium	51 mg	51 mg	4%
Iron	1.8 mg	1.8 mg	10%
Magnesium	81 mg	81 mg	19%
Phosphorus	46 mg	46 mg	4%
Potassium	380 mg	380 mg	8%
Sodium	210 mg	210 mg	9%

Vitamins (8)
Nutrient	Portion	100 g	% DV
Vitamin C	30 mg	30 mg	33%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.04 mg	0.04 mg	3%
Riboflavin (B2)	0.09 mg	0.09 mg	7%
Niacin (B3)	0.4 mg	0.4 mg	3%
Pantothenic acid (B5)	0.17 mg	0.17 mg	3%
Folate	165 mcg	165 mcg	41%
Vitamin B12	0 mcg	0 mcg	0%

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 13-223 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.