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Chard, swiss, cooked, boiled, drained, with salt

20 Calories
1.9g Protein
4.1g Carbs
0.1g Fat
2.1g Fiber
Nutrition Facts
Serving Size 100 g
Calories 20
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 415mg 18%
Total Carbohydrate 4.1g 2%
Dietary Fiber 2.1g 8%
Total Sugars 1.1g
Protein 1.9g 4%
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 2.3mg 13%
Potassium 549mg 12%

* The % Daily Value 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.

Macronutrients

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Protein 1.9g 31%
Carbs 4.1g 68%
Fat 0.1g 1%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 18 MG 20%
Thiamin 0.0 MG 3%
Riboflavin 0.1 MG 7%
Niacin 0.4 MG 2%
Pantothenic acid 0.2 MG 3%
Vitamin B-6 0.1 MG 5%
Folate, total 9 UG 2%
Choline, total 28.7 MG 5%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 306 UG 34%
Vitamin E (alpha-tocopherol) 1.9 MG 13%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 327.3 UG 273%

Minerals

Nutrient Amount % DV
Calcium, Ca 58 MG 4%
Iron, Fe 2.3 MG 13%
Magnesium, Mg 86 MG 20%
Phosphorus, P 33 MG 3%
Potassium, K 549 MG 12%
Sodium, Na 415 MG 18%
Zinc, Zn 0.3 MG 3%
Copper, Cu 0.2 MG 18%
Manganese, Mn 0.3 MG 15%
Selenium, Se 0.9 UG 2%

Nutrition Highlights

  • Very low in calories (20 kcal per 100g), suitable for weight management.
  • Very low in fat (0.1g per 100g).
  • Good source of Magnesium, Mg (20% DV).
  • Good source of Vitamin C, total ascorbic acid (20% DV).
  • Good source of Vitamin A, RAE (34% DV).
  • Rich source of Vitamin K (phylloquinone) (273% of Daily Value per 100g).

About Chard, swiss, cooked, boiled, drained, with salt

This leafy green vegetable, known for its vibrant stems and dark green leaves, is a nutrient-dense addition to any meal. When cooked and boiled, it becomes tender and slightly sweet, making it a versatile ingredient in various dishes. It's low in calories but rich in essential nutrients, offering a good source of vitamins A, C, and K, as well as magnesium, potassium, and iron. The high fiber content supports digestive health, while its antioxidants may help reduce inflammation and promote overall well-being.

In the kitchen, this vegetable shines in a variety of preparations. It can be sautéed with garlic and olive oil as a simple side dish, added to soups and stews for extra nutrition, or incorporated into grain bowls and salads. Its slightly earthy flavor pairs well with proteins like fish, chicken, or legumes, and it can also be used as a filling for savory pies or wraps. For those looking to boost their nutrient intake, this leafy green is an excellent choice, offering both flavor and health benefits in every bite.

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