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
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| 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
Boiled Swiss chard is a low-calorie, high-flavor green that cooks down dramatically from its raw volume. Protein is reasonable for a cooked leafy vegetable, fiber is moderate, and fat is nearly zero before any oil is added. The stems take longer to cook than the leaves and have a slightly different texture and flavor, so it's worth cooking them separately or starting them a few minutes earlier. Earthy, slightly mineral, and a natural partner for olive oil and lemon.
Dietary Information
Chard, swiss, cooked, boiled, drained, without salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Chard, swiss, cooked, boiled, drained, without salt include Vitamin K (phylloquinone) (273% DV) , Vitamin A, RAE (34% DV) , Magnesium, Mg (20% DV) , and Vitamin C, total ascorbic acid (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 20 calories per 100 grams, Chard, swiss, cooked, boiled, drained, without salt gets 38% of its calories from protein, 83% from carbohydrates, and 4% from fat. This is lower than most foods and comparable to fruits and vegetables.
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