Chard, swiss, cooked, boiled, drained, without salt

1 cup, chopped (175 g): 35 kcal, 3.3 g protein, 7.2 g carbohydrate and 0.1 g fat.

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Nutrition Facts

Serving size1 cup, chopped (175 g)

Amount per serving

Calories35

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 310mg	14%
Total Carbohydrate 7g	3%
Dietary Fiber 4g	13%
Total Sugars 2g
Includes Added Sugars ≤2g	≤4%
Protein 3g	7%
Vitamin D 0mcg	0%
Calcium 100mg	8%
Iron 4mg	20%
Potassium 960mg	20%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, chopped (175 g) gives you

High in Iron (22% DV), Magnesium (36% DV), Potassium (20% DV), Copper (32% DV), Manganese (25% DV), Vitamin A (60% DV), Vitamin C (35% DV), Vitamin E (22% DV), Vitamin K (477% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

30% protein · 67% carbohydrate · 3% fat

Protein: 3 g 30%
Carbs: 7 g 67%
Fat: 0 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 97% of foods
Protein: more than 23% of foods
Total fat: less than 94% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 53% of foods
Sodium: less than 36% of foods

All nutrients (49)

Amounts for 1 cup, chopped (175 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	35 kcal	20 kcal
Protein	3.29 g	1.88 g	7%
Carbohydrate	7.23 g	4.13 g	3%
Dietary fiber	3.67 g	2.1 g	13%
Total sugars	1.93 g	1.1 g
Water	162 g	92.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.14 g	0.08 g	0%
Saturated fat	0.021 g	0.012 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.028 g	0.016 g
Polyunsaturated fat	0.049 g	0.028 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	102 mg	58 mg	8%
Iron	3.95 mg	2.26 mg	22%
Magnesium	151 mg	86 mg	36%
Phosphorus	57.8 mg	33 mg	5%
Potassium	961 mg	549 mg	20%
Sodium	313 mg	179 mg	14%
Zinc	0.578 mg	0.33 mg	5%
Copper	0.285 mg	0.163 mg	32%
Manganese	0.585 mg	0.334 mg	25%
Selenium	1.57 mcg	0.9 mcg	3%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	536 mcg	306 mcg	60%
Vitamin C	31.5 mg	18 mg	35%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	3.31 mg	1.89 mg	22%
Vitamin K	573 mcg	327 mcg	477%
Thiamin (B1)	0.06 mg	0.034 mg	5%
Riboflavin (B2)	0.15 mg	0.086 mg	12%
Niacin (B3)	0.63 mg	0.36 mg	4%
Pantothenic acid (B5)	0.285 mg	0.163 mg	6%
Vitamin B6	0.149 mg	0.085 mg	9%
Folate	15.8 mcg	9 mcg	4%
Vitamin B12	0 mcg	0 mcg	0%
Choline	50.2 mg	28.7 mg	9%

Amino acids (10)
Nutrient	Portion	100 g
Tryptophan	0.032 g	0.018 g
Threonine	0.15 g	0.086 g
Isoleucine	0.27 g	0.154 g
Leucine	0.236 g	0.135 g
Lysine	0.18 g	0.103 g
Methionine	0.035 g	0.02 g
Phenylalanine	0.199 g	0.114 g
Valine	0.199 g	0.114 g
Arginine	0.213 g	0.122 g
Histidine	0.066 g	0.038 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170401(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.