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
This leafy green vegetable is known for its vibrant, colorful stems and large, crinkly leaves. It belongs to the same family as beets and spinach, and its mild, slightly earthy flavor makes it a versatile addition to many dishes. Packed with essential nutrients, it provides a rich source of vitamins A, C, and K, along with magnesium, potassium, and iron. Its high fiber content supports digestive health, while its antioxidants help combat oxidative stress in the body. However, like many leafy greens, it contains oxalates, which may be a consideration for individuals prone to kidney stones.
In the kitchen, it can be enjoyed both raw and cooked. Young leaves are tender enough for fresh salads, while mature leaves benefit from light cooking to soften their texture. It’s commonly sautéed with garlic and olive oil, added to soups and stews, or incorporated into frittatas and quiches. The stems, often overlooked, can be chopped and cooked separately for added crunch and color. Whether used as a nutrient-dense side dish or a hearty base for main courses, this vegetable is a valuable addition to a balanced diet.
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