Chard, swiss, raw
* 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 | 30 MG | 33% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 18 MG | 3% | |
| 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) | 830 UG | 692% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 51 MG | 4% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 81 MG | 19% | |
| Phosphorus, P | 46 MG | 4% | |
| Potassium, K | 379 MG | 8% | |
| Sodium, Na | 213 MG | 9% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.2 MG | 20% | |
| Manganese, Mn | 0.4 MG | 16% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Copper, Cu (20% DV).
- Good source of Vitamin C, total ascorbic acid (33% DV).
- Good source of Vitamin A, RAE (34% DV).
- Rich source of Vitamin K (phylloquinone) (692% of Daily Value per 100g).
About Chard, swiss, raw
Swiss chard raw is leafy, slightly bitter, and nutritionally efficient. Protein is notable for a raw leafy vegetable, fiber is moderate, and fat is low. The colorful stems - red, yellow, or white depending on the variety - are edible and milder than the leaves. Raw, the flavor is earthier and more assertive than spinach, which makes it better suited to warm salads, sauteed preparations, or chopped into grain bowls where stronger flavors complement it.
Dietary Information
Chard, swiss, raw 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, raw include Vitamin K (phylloquinone) (692% DV) , Vitamin A, RAE (34% DV) , Vitamin C, total ascorbic acid (33% DV) , and Copper, Cu (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 19 calories per 100 grams, Chard, swiss, raw gets 38% of its calories from protein, 79% from carbohydrates, and 9% from fat. This is lower than most foods and comparable to fruits and vegetables.
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