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Cooked Swiss Chard
Serving Size:
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Nutrition Facts for Cooked Swiss Chard

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

Total Calories: 35


Calorie Breakdown
This bar chart shows you which macronutrient (fat, protein, or carbs) contributes to the calorie count. So a food that shows protein at 60% means that protein accounts for 60% of the calories in the food.

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5% Fat
70% Carbs
25% Protein

  • 5% Fat
  • 70% Carbs
  • 25% Protein

Macronutrients by %DV

These are the total macronutrients by the percent daily value. There is no daily value for sugar, so in this case 25 grams of sugar = a full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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Bar length represents the %DV.
  • Calories 2% DV
  • Fat 0% DV
  • Saturated Fats 0% DV
  • Cholesterol 0% DV
  • Carbohydrates 2% DV
  • Fiber 15% DV
  • Sugar 1.9g
  • Protein 7% DV

Common Minerals by %DV

These are the total minerals by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Calcium 8% DV
  • Iron 22% DV
  • Potassium 20% DV
  • Sodium 13% DV
  • Magnesium 36% DV
  • Zinc 5% DV

Common Vitamins by %DV

These are the total vitamins by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Vitamin A, RAE 60% DV
  • Vitamin B12 0% DV
  • Vitamin C 35% DV
  • Vitamin D 0% DV
  • Vitamin E 22% DV
  • Vitamin K 477% DV
Nutrient%DV
Calories352%
Fat0.1g0%
Protein3.3g7%
Carbohydrate7.2g2%
Sugars1.9g4%
Fiber3.7g15%
Cholesterol0mg0%
Saturated Fats0g0%
Calcium, Ca101.5mg8%
Iron, Fe4mg22%
Potassium, K960.8mg20%
Magnesium, Mg150.5mg36%
Vitamin A, RAE535.5μg60%
Vitamin C31.5mg35%
Vitamin B-120μg0%

Macronutrients%DV
Calories35 calories2%
Fat0.1g0%
Protein3.3g7%
Carbohydrate7.2g2%
Sugars1.9g4%
Fiber3.7g15%
Cholesterol0mg0%
Saturated Fats0g0%
Net Carbs3.6g~%
Trans Fatty Acids0g~%

Minerals%DV
Calcium, Ca101.5mg8%
Iron, Fe4mg22%
Potassium, K960.8mg20%
Magnesium, Mg150.5mg36%
Phosphorus, P57.8mg5%
Sodium, Na313.3mg13%
Zinc, Zn0.6mg5%
Copper, Cu0.3mg33%
Manganese, Mn0.6mg26%
Selenium, Se1.6μg3%
Fluoride, F~μg~%

Vitamins%DV
Vitamin A, RAE535.5μg60%
Vitamin C31.5mg35%
Vitamin B-120μg0%
Thiamin (B1)0.1mg8%
Riboflavin (B2)0.2mg15%
Niacin (B3)0.6mg4%
Pantothenic acid (B5)0.3mg6%
Vitamin B-60.1mg6%
Folate (B9)15.8μg4%
Folic acid0μg0%
Food Folate15.8μg4%
Folate DFE15.8μg4%
Choline50.2mg9%
Vitamin A, IU10717IU357%
Retinol0μg~%
Carotene, beta6391μg59%
Carotene, alpha78.8μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg~%
Lutein + Zeaxanthin19276.3μg~%
Vitamin E (alpha-tocopherol)3.3mg22%
Vitamin D0IU0%
Vitamin D2 (ergocalciferol)~μg~%
Vitamin D3 (cholecalciferol)~μg~%
Vitamin K (phylloquinone)572.8μg477%
Vitamin K1 Dihydrophylloquinone~μg~%
Menaquinone-4~μg~%

Other
Water162.1g~%
Ash2g~%
Alcohol0g~%
Caffeine0mg~%
Theobromine0mg~%

Carbohydrates
Sucrose~g~%
Glucose (Dextrose)~g~%
Fructose~g~%
Lactose~g~%
Maltose~g~%
Galactose~g~%
Starch~g~%

Fats%AI
Omega 3 Fatty Acids5mg0%
Omega 6 Fatty Acids44mg~%
Omega 3 to Omega 6 Ratio0.12~%
Omega 6 to Omega 3 Ratio8.33~%
4:00mg~%
6:00mg~%
8:00mg~%
10:00mg~%
12:00mg~%
13:0~mg~%
14:00mg~%
15:0~mg~%
16:021mg~%
17:0~mg~%
18:00mg~%
20:0~mg~%
22:0~mg~%
24:0~mg~%
Fatty acids, total monounsaturated28mg~%
14:1~mg~%
15:1~mg~%
16:1 undifferentiated0mg~%
16:1 c~mg~%
16:1 t~mg~%
17:1~mg~%
18:1 undifferentiated28mg~%
18:1 c~mg~%
18:1 t~mg~%
18:1-11 t (18:1t n-7)~mg~%
20:10mg~%
22:1 undifferentiated0mg~%
22:1 c~mg~%
22:1 t~mg~%
24:1 c~mg~%
Fatty acids, total polyunsaturated49mg~%
18:2 undifferentiated44mg~%
18:2 n-6 c,c~mg~%
18:2 CLAs~mg~%
18:2 t,t~mg~%
18:2 i~mg~%
18:2 t not further defined~mg~%
18:3 undifferentiated5mg~%
18:3 n-3 c,c,c (ALA)~mg~%
18:3 n-6 c,c,c~mg~%
18:3i~mg~%
18:40mg~%
20:2 n-6 c,c~mg~%
20:3 undifferentiated~mg~%
20:3 n-3~mg~%
20:3 n-6~mg~%
20:4 undifferentiated0mg~%
20:4 n-6~mg~%
20:5 n-3 (EPA)0mg~%
21:5~mg~%
22:4~mg~%
22:5 n-3 (DPA)0mg~%
22:6 n-3 (DHA)0mg~%
Fatty acids, total trans-monoenoic~mg~%
Fatty acids, total trans-polyenoic~mg~%
Phytosterols~mg~%
Stigmasterol~mg~%
Campesterol~mg~%
Beta-sitosterol~mg~%

Amino Acids%RDI
Betaine0mg~%
Tryptophan32mg11%
Threonine151mg14%
Isoleucine270mg19%
Leucine236mg9%
Lysine180mg9%
Methionine35mg5%
Cystine~mg~%
Phenylalanine200mg23%
Tyrosine~mg~%
Valine200mg11%
Arginine214mg~%
Histidine67mg10%
Alanine~mg~%
Aspartic acid~mg~%
Glutamic acid~mg~%
Glycine~mg~%
Proline~mg~%
Serine~mg~%
Hydroxyproline~mg~%

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.