Nutrients in 100 calories of Swiss Chard

Raw Swiss Chard (Beta vulgaris subsp. vulagaris).

Weight per 100 Calories

Swiss Chard

526g

Raw Swiss Chard has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

62%

100 kcal ▼

Macro Nutrients

Swiss Chard

Energy100 kcal

3.45%

Raw Swiss Chard have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.05 g

1.1%

Raw Swiss Chard have 1.0526315789474 g of Fat per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.49%

Raw Swiss Chard have 0.15789473684211 g of Saturated Fat per 100 calories, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.037 g

2.3%

Raw Swiss Chard have 0.036842105263158 g of Omega 3 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.95%

Raw Swiss Chard have 0.33157894736842 g of Omega 6 per 100 calories, which is 1.95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Swiss Chard have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.7 g

15%

Raw Swiss Chard have 19.684210526316 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.8 g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Swiss Chard have 5.7894736842105 g of Sugars per 100 calories, which is 8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber8.42 g

22%

Raw Swiss Chard have 8.4210526315789 g of Fiber per 100 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.47 g

17%

Raw Swiss Chard have 9.4736842105263 g of Protein per 100 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Swiss Chard

Vitamin A1611 μg

179%

RAE, retinol activity equivalents

Raw Swiss Chard have 1610.5263157895 μg of Vitamin A per 100 calories, which is 179% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.21 mg

17.5%

Thiamine

Raw Swiss Chard have 0.21052631578947 mg of Vitamin B1 per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.47 mg

36.4%

Riboflavin

Raw Swiss Chard have 0.47368421052632 mg of Vitamin B2 per 100 calories, which is 36.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Swiss Chard have 2.1052631578947 mg of Vitamin B3 per 100 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.91 mg

18%

Pantothenic acid

Raw Swiss Chard have 0.90526315789474 mg of Vitamin B5 per 100 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.52 mg

40%

Pyridoxine

Raw Swiss Chard have 0.52105263157895 mg of Vitamin B6 per 100 calories, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973.7 μg

18.4%

Folates and Folic Acid

Raw Swiss Chard have 73.684210526316 μg of Vitamin B9 per 100 calories, which is 18.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Swiss Chard have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C158 mg

175%

Ascorbic acid

Raw Swiss Chard have 157.89473684211 mg of Vitamin C per 100 calories, which is 175% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Swiss Chard have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E9.95 mg

66.3%

Tocopherols and Tocotrienols

Raw Swiss Chard have 9.9473684210526 mg of Vitamin E per 100 calories, which is 66.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4368 μg

3640%

Phytomenadione or phylloquinone

Raw Swiss Chard have 4368.4210526316 μg of Vitamin K per 100 calories, which is 3640% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Swiss Chard

Calcium268 mg

27%

Raw Swiss Chard have 268.42105263158 mg of Calcium per 100 calories, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.94 mg

105%

Raw Swiss Chard have 0.94210526315789 mg of Copper per 100 calories, which is 105% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9.47 mg

118%

Raw Swiss Chard have 9.4736842105263 mg of Iron per 100 calories, which is 118% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium426 mg

102%

Raw Swiss Chard have 426.31578947368 mg of Magnesium per 100 calories, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.93 mg

83.8%

Raw Swiss Chard have 1.9263157894737 mg of Manganese per 100 calories, which is 83.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus242 mg

34.6%

Raw Swiss Chard have 242.10526315789 mg of Phosphorus per 100 calories, which is 34.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1995 mg

58.7%

Raw Swiss Chard have 1994.7368421053 mg of Potassium per 100 calories, which is 58.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.74 μg

8.6%

Raw Swiss Chard have 4.7368421052632 μg of Selenium per 100 calories, which is 8.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1121 mg

74.7%

Raw Swiss Chard have 1121.0526315789 mg of Sodium per 100 calories, which is 74.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.9 mg

17.2%

Raw Swiss Chard have 1.8947368421053 mg of Zinc per 100 calories, which is 17.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water488 g

13%

Raw Swiss Chard have 487.68421052632 g of Water per 100 calories, which is 13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Swiss Chard:

100 calories of Swiss Chard has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Swiss Chard:

100 calories of Swiss Chard has outstanding amounts of Copper, Iron, Magnesium and Manganese.
It is an excellent source of Calcium, Phosphorus, Potassium and Sodium.
It also has a good amount of Selenium and Zinc.

Macronutrients in 100 calories of Raw Swiss Chard:

100 calories of Swiss Chard is an excellent source of Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
While 100 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Swiss Chard with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Swiss Chard

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Swiss Chard with: