Chard
Swiss, cooked, boiled, drained, without salt
4 cup, chopped of chard (Swiss, cooked, boiled, drained, without salt) contains 140 Calories. The macronutrient breakdown is 67% carbs, 3% fat, and 30% protein. This is a good source of potassium (82% of your Daily Value), iron (198% of your Daily Value), and magnesium (143% of your Daily Value).
Nutrition Facts
For 4 cup, chopped of chard (700g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 140 | |
| Fats | 1g | 1% |
| Saturated fats | 0.1g | 0.4% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 1253mg | 54% |
| Carbs | 29g | 11% |
| Net carbs | 14g | |
| Fiber | 15g | 53% |
| Sugar | 8g | |
| Protein | 13g | |
| Calcium | 406mg | 41% |
| Iron | 16mg | 198% |
| Potassium | 3843mg | 82% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 315μg | |
| Beta carotene | 25564μg | |
| Caffeine | 0mg | |
| Choline | 201mg | 37% |
| Copper | 1mg | 127% |
| Fluoride | – | |
| Folate (B9) | 63μg | 16% |
| Lycopene | 0μg | |
| Magnesium | 602mg | 143% |
| Manganese | 2mg | 102% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 231mg | 33% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 46% |
| Selenium | 6μg | 11% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 42868IU | |
| Vitamin A | 2142μg | 238% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 46% |
| Vitamin C | 126mg | 140% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 13mg | 88% |
| Vitamin K | 2291μg | 1909% |
| Zinc | 2mg | 21% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.1g | 0.4% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | 1g | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | – | |
| Serine | – | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | – | |
| Valine | 1g | |
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