Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Cooked Swiss Chard"
| Food Name: Cooked Swiss Chard | |
| Food Group: Vegetables | |
| Macronutrients | |
| Calories (kcal): 20 | Protein (g): 2 |
| Carbohydrates (g): 4 | Sugars (g): 1 |
| Fiber (g): 2 | Net Carbs (g): 2 |
| Water (g): 93 | |
| Fats | |
| Monounsaturated Fat (mg): 16 | Polyunsaturated Fat (mg): 28 |
| Omega-3 (mg): 3 | Omega-6 (mg): 25 |
| Vitamins | |
| Vitamin A (IU): 6124 | Vitamin A (RAE) (mcg): 306 |
| Vitamin C (mg): 18 | Vitamin E (mg): 2 |
| Vitamin K (mcg): 327 | Folate/B9 (mcg): 9 |
| Food Folate (mcg): 9 | Folate DFE (mcg): 9 |
| Minerals | |
| Calcium (mg): 58 | Iron (mg): 2 |
| Magnesium (mg): 86 | Phosphorus (mg): 33 |
| Potassium (mg): 549 | Sodium (mg): 179 |
| Selenium (mcg): 1 | |
| Amino Acids | |
| Tryptophan (mg): 18 | Threonine (mg): 86 |
| Isoleucine (mg): 154 | Leucine (mg): 135 |
| Lysine (mg): 103 | Methionine (mg): 20 |
| Phenylalanine (mg): 114 | Valine (mg): 114 |
| Arginine (mg): 122 | Histidine (mg): 38 |
| Other Compounds | |
| Choline (mg): 29 | Beta-Carotene (mcg): 3652 |
| Alpha-Carotene (mcg): 45 | Lutein + Zeaxanthin (mcg): 11015 |
| PRAL Score: -12 | |
Key Nutrition Facts about Cooked Swiss Chard
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Cooked Swiss Chard'?
100 grams of 'Cooked Swiss Chard' contains approximately following amounts of protein, carbohydrates, and fat:
Protein – 2g (around 4% of daily requirement),
Carbohydrates – 4g (around 1% of daily requirement),
Fat – 0g (around 0% of daily requirement).
It is typically higher in Carbohydrates while lower in Fat, making it more suitable for diets that are high-carb and also suitable for those requiring low Fat intake.
How many calories are in 100 grams of 'Cooked Swiss Chard'?
A 100-gram serving of 'Cooked Swiss Chard' provides around 20 kcal of energy. The majority of the calories come from carbohydrates, based on its macronutrient composition. This contributes approximately 1% of an average 2000 kcal daily diet, making it a low-calorie food choice.
Is 'Cooked Swiss Chard' mainly a source of protein, carbohydrates, or fat?
In 100g, 'Cooked Swiss Chard' is mainly a source of carbohydrates. It contains 2g protein, 4g carbs, and 0g fat, making it suitable for diets focused on carbohydrates.
Does 'Cooked Swiss Chard' contain calcium, potassium, iron, and other essential minerals?
It is also an average source of:
Magnesium (mg): 86 mg (20% DV).
'Cooked Swiss Chard' contains low amounts of the following minerals per 100g:
Calcium (mg): 58 mg (4% DV),
Iron (mg): 2 mg (11% DV),
Potassium (mg): 549 mg (12% DV),
Phosphorus (mg): 33 mg (3% DV),
Selenium (mcg): 1 mcg (2% DV),
Sodium (mg): 179 mg (8% DV).
Which vitamins are present in Cooked Swiss Chard in significant amounts?
'Cooked Swiss Chard' is a good source of the following vitamins per 100g:
Vitamin A (RAE) (mcg): 306 mcg (34% DV),
Vitamin A (IU): 6124 IU (204% DV),
Vitamin K (mcg): 327 mcg (273% DV).
It provides an average amount of:
Vitamin C (mg): 18 mg (20% DV).
'Cooked Swiss Chard' contains small to moderate amounts of the following vitamins per 100g:
Vitamin E (mg): 2 mg (13% DV),
Folate/B9 (mcg): 9 mcg (2% DV),
Food Folate (mcg): 9 mcg (2% DV),
Folate DFE (mcg): 9 mcg (2% DV).
Which nutrients in 'Cooked Swiss Chard' may be harmful if consumed in excess?
'Cooked Swiss Chard' does not contain significant amounts of commonly overconsumed nutrients per 100g.