Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Swiss Chard"
| Food Name: Swiss Chard | |
| Food Group: Vegetables | |
| Macronutrients | |
| Calories (kcal): 19 | Protein (g): 2 |
| Carbohydrates (g): 4 | Sugars (g): 1 |
| Fiber (g): 2 | Net Carbs (g): 2 |
| Water (g): 93 | |
| Fats | |
| Monounsaturated Fat (mg): 40 | Polyunsaturated Fat (mg): 70 |
| Omega-3 (mg): 7 | Omega-6 (mg): 63 |
| Vitamins | |
| Vitamin A (IU): 6116 | Vitamin A (RAE) (mcg): 306 |
| Vitamin C (mg): 30 | Vitamin E (mg): 2 |
| Vitamin K (mcg): 830 | Folate/B9 (mcg): 14 |
| Food Folate (mcg): 14 | Folate DFE (mcg): 14 |
| Minerals | |
| Calcium (mg): 51 | Iron (mg): 2 |
| Magnesium (mg): 81 | Phosphorus (mg): 46 |
| Potassium (mg): 379 | Sodium (mg): 213 |
| Selenium (mcg): 1 | |
| Amino Acids | |
| Tryptophan (mg): 17 | Threonine (mg): 83 |
| Isoleucine (mg): 147 | Leucine (mg): 130 |
| Lysine (mg): 99 | Methionine (mg): 19 |
| Phenylalanine (mg): 110 | Valine (mg): 110 |
| Arginine (mg): 117 | Histidine (mg): 36 |
| Other Compounds | |
| Choline (mg): 18 | Beta-Carotene (mcg): 3647 |
| Alpha-Carotene (mcg): 45 | Lutein + Zeaxanthin (mcg): 11000 |
| PRAL Score: -8 | |
Key Nutrition Facts about Swiss Chard
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Swiss Chard'?
100 grams of '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 'Swiss Chard'?
A 100-gram serving of 'Swiss Chard' provides around 19 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 'Swiss Chard' mainly a source of protein, carbohydrates, or fat?
In 100g, '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 'Swiss Chard' contain calcium, potassium, iron, and other essential minerals?
It is also an average source of:
Magnesium (mg): 81 mg (19% DV).
'Swiss Chard' contains low amounts of the following minerals per 100g:
Calcium (mg): 51 mg (4% DV),
Iron (mg): 2 mg (11% DV),
Potassium (mg): 379 mg (8% DV),
Phosphorus (mg): 46 mg (4% DV),
Selenium (mcg): 1 mcg (2% DV),
Sodium (mg): 213 mg (9% DV).
Which vitamins are present in Swiss Chard in significant amounts?
'Swiss Chard' is a good source of the following vitamins per 100g:
Vitamin A (RAE) (mcg): 306 mcg (34% DV),
Vitamin A (IU): 6116 IU (204% DV),
Vitamin C (mg): 30 mg (33% DV),
Vitamin K (mcg): 830 mcg (692% DV).
'Swiss Chard' contains small to moderate amounts of the following vitamins per 100g:
Vitamin E (mg): 2 mg (13% DV),
Folate/B9 (mcg): 14 mcg (4% DV),
Food Folate (mcg): 14 mcg (4% DV),
Folate DFE (mcg): 14 mcg (4% DV).
Which nutrients in 'Swiss Chard' may be harmful if consumed in excess?
'Swiss Chard' does not contain significant amounts of commonly overconsumed nutrients per 100g.