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Nutrition Facts For Swiss chard

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.
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Swiss chard Nutrition Label

Swiss chard Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 17kcal (72 kj)
4%
Carbohydrates 1.50g
1%
Sugars 1.50g
Starch 0.00g
Sucrose 1.30g
Maltose 0.00g
Fructose 0.10g
Galactose -
Glucose 0.10g
Protein 1.38g
1%
Fat 0.30g
1%
Polyunsaturated fatty acids 0.19g
Monounsaturated fatty acids 0.01g
Saturated fatty acids 0.04g
Cholesterol 0.00mg
Sterols 11.50mg
Iron 1.30mg
7%
Vitamin d 0.00ug
0%
Calcium 88.00mg
9%
Chromium 2.00ug
8%
Sodium 118.50mg
8%
Iodine 1.00ug
1%
Copper 0.11mg
0%
Salt 301.94mg
13%
Selenium 0.90ug
2%
Vitamin e 1.89mg
13%
Zinc 0.90mg
11%
Vitamin c 39.00mg
52%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 304.57ug
44%
Vitamin b1 0.10mg
9%
Vitamin b2 0.16mg
15%
Vitamin b6 0.27mg
21%
Manganese 1.73mg
96%
Magnesium 59.00mg
19%
Potassium 470.00mg
20%
Fluoride 0.04mg
1%
Phosphorus 30.00mg
4%
Vitamin k 830.00ug
922%
Fibre, total 1.40g
0%
Fibre, dietary 1.40g
6%
Niacin equivalents 0.40mg
3%
Molybdenum 0.01mg
0%
Folate 30.00ug
8%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 91.10g
3%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Swiss chard

What is SWISS CHARD?

Swiss chard is a leafy green vegetable known for its vibrant, colorful stems and large, dark green leaves. It belongs to the same family as beets and spinach and is packed with nutrients such as vitamins A, K, and C, as well as minerals like magnesium and potassium. It can be prepared and enjoyed in a variety of ways, from sautéing and steaming to adding it raw to salads or smoothies.

What are the health benefits of Swiss chard?

Swiss chard is an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, and iron. It also contains antioxidants, fiber, and other nutrients that support bone health, eye health, and a healthy immune system. Consuming Swiss chard may help lower the risk of chronic diseases and promote overall well-being.

What are the health risks of consuming Swiss chard?

Swiss chard is generally safe to consume and provides numerous health benefits. However, some individuals may need to exercise caution when eating this leafy green due to its high vitamin K content, which can interfere with blood-thinning medications. Additionally, individuals with kidney stones may need to moderate their intake of Swiss chard, as it contains oxalates that can contribute to the formation of these stones.

How much Swiss chard to eat per day?

It is recommended to consume at least 1 to 2 cups of leafy greens per day, which can include Swiss chard. However, individual needs may vary based on factors such as age, gender, and level of physical activity.

Swiss Chard Allergies

Swiss chard belongs to the same family as beets and spinach and may cause allergic reactions in individuals with sensitivities to these vegetables. Symptoms of a Swiss chard allergy can include itching, hives, swelling, and in severe cases, anaphylaxis. If you suspect an allergy to Swiss chard, it is recommended to consult with a healthcare professional for proper diagnosis and guidance.

Swiss chard Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Swiss chard

Fat 19%
Carbohydrates 42%
Protein 39%

Protein Amino Acids Profile

The ratio of amino acids in Swiss chard. See full profile

Tryptophan 2%
Methionine 2%
Histidine 4%
Threonine 10%
Lysine 11%
Phenylalanine 13%
Valine 13%
Arginine 13%
Leucine 15%
Isoleucine 17%

Component Breakdown for Swiss chard

Macro
Minerals
Vitamins
Amino acids
Carbo-hydrate
Energy 17kcal
(72.02kj)
4% of 478.01kcal
(2000kj)
Carbohydrates 1.50g
1% of (250.00 g)
Sugars 1.50g
Starch 0.00g
Sucrose 1.30g
Maltose 0.00g
Fructose 0.10g
Galactose -
Glucose 0.10g
Protein 1.38g
1% of (125.00 g)
Fat 0.30g
1% of (55.56 g)
Polyunsaturated fatty acids 0.19g
Monounsaturated fatty acids 0.01g
Saturated fatty acids 0.04g
Cholesterol 0.00mg
Sterols 11.50mg
Alcohol 0.00g
0% of (10 g)
Water 91.10g
3% of (3000 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Iron 1.30mg
7% of (18 mg)
Calcium 88.00mg
9% of (1000 mg)
Chromium 2.00ug
8% of (25 ug)
Sodium 118.50mg
8% of (1500 mg)
Iodine 1.00ug
1% of (150 ug)
Copper 0.11mg
0% of (900 mg)
Salt 301.94mg
13% of (2300 mg)
Selenium 0.90ug
2% of (55 ug)
Zinc 0.90mg
11% of (8 mg)
Manganese 1.73mg
96% of (1.8 mg)
Magnesium 59.00mg
19% of (310 mg)
Potassium 470.00mg
20% of (2300 mg)
Fluoride 0.04mg
1% of (3 mg)
Phosphorus 30.00mg
4% of (700 mg)
Molybdenum 0.01mg
0% of (45 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin d 0.00ug
0% of (15 ug)
Vitamin e 1.89mg
13% of (15 mg)
Vitamin c 39.00mg
52% of (75 mg)
Vitamin b12 0.00ug
0% of (2.4 ug)
Vitamin a (rae) 304.57ug
44% of (700 ug)
Vitamin b1 0.10mg
9% of (1.1 mg)
Vitamin b2 0.16mg
15% of (1.1 mg)
Vitamin b6 0.27mg
21% of (1.3 mg)
Vitamin k 830.00ug
922% of (90 ug)
Niacin equivalents 0.40mg
3% of (14 mg)
Folate 30.00ug
8% of (400 ug)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Tryptophan 0.02g
4% of (0.4 g)
Threonine 0.08g
6% of (1.4 g)
Isoleucine 0.15g
11% of (1.4 g)
Leucine 0.13g
4% of (3 g)
Lysine 0.10g
4% of (2.7 g)
Methionine 0.02g
3% of (0.7 g)
Cystine -
0% of (0.7 g)
Phenylalanine 0.11g
9% of (1.2 g)
Tyrosine -
0% of (1.2 g)
Valine 0.11g
6% of (1.7 g)
Arginine 0.12g
Histidine 0.04g
4% of (1 g)
Alanine -
Aspartic acid -
Glutamic acid -
Glycine -
Proline -
Serine -
Hydroxyproline -
Asparagine -
Cysteine -
Glutamine -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Fibre, total 1.40g
0% of (400 g)
Fibre, dietary 1.40g
6% of (25 g)
Polyols 0.00g
0% of (10 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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