Chard, swiss, cooked, boiled, drained, without salt
* 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
Buy on AmazonVitamins
| 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 | 179 MG | 8% | |
| 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, without salt
Swiss chard is a leafy green vegetable that belongs to the same family as beets and spinach. When cooked, it becomes tender and develops a slightly earthy, mild flavor. A 100-gram serving of boiled Swiss chard without added salt contains just 20 calories, making it an excellent low-calorie option for those looking to increase their vegetable intake without adding excess energy to their meals. It provides 1.9 grams of protein and 4.1 grams of carbohydrates, with 2.1 grams of that being dietary fiber, which supports digestive health and helps maintain steady blood sugar levels.
Swiss chard is particularly notable for its impressive micronutrient profile. It's rich in vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron. The vibrant green leaves and colorful stems (which can be white, yellow, or red depending on the variety) contain antioxidants that may help protect cells from oxidative stress. When cooking with Swiss chard, both the leaves and stems can be used—the stems take slightly longer to cook and can be sautéed first before adding the tender leaves. It's commonly incorporated into Mediterranean dishes, added to soups and stews, or simply sautéed with garlic as a nutritious side dish. For those monitoring their sodium intake, preparing Swiss chard without added salt allows you to enjoy its natural flavors while maintaining control over your salt consumption.
Compare Chard, swiss, cooked, boiled, drained, without salt
See how Chard, swiss, cooked, boiled, drained, without salt compares to other foods:
- Chard, swiss, cooked, boiled, drained, without salt vs Corn, sweet, white, frozen, kernels cut off cob, unprepared
- Chard, swiss, cooked, boiled, drained, without salt vs Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt
- Chard, swiss, cooked, boiled, drained, without salt vs Peppers, sweet, red, canned, solids and liquids
- Chard, swiss, cooked, boiled, drained, without salt vs Peppers, sweet, red, frozen, chopped, unprepared
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.