| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup, chopped (175g) | |||
| Calories | 35 | ||
| % Daily Value * | |||
| Total Fat 0.14g | 0% | ||
| Saturated Fat 0.02g | 0% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 313.3mg | 13% | ||
| Total Carbohydrate 7.2g | 3% | ||
| Dietary Fiber 3.7g | 13% | ||
| Total Sugars 1.9g | 4% | ||
| Includes --g Added Sugars | --% | ||
| Protein 3.3g | 7% | ||
| Vitamin C 31.5mg | 35% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 4mg | 22% | ||
| Calcium 101.5mg | 8% | ||
| Potassium 960.8mg | 20% | ||
| Phosphorus 57.8mg | 5% | ||
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 35 calories in Cooked Swiss Chard (Boiled, Drained) coming from 31% protein, 65% carbs, 4% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Cooked Swiss Chard (Boiled, Drained). This food consists of 93.8% water, 1.9% protein, 4.2% carbs, 0.1% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 175g | |
| Calories (kcal) | 35 | 2% |
| Fat | 0.14g | 0% |
| Protein | 3.3g | 7% |
| Carbohydrate | 7.2g | 3% |
| Sugars | 1.9g | 4% |
| Fiber | 3.7g | 13% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.02g | 0% |
| Net-Carbs | 3.6g | |
| Trans Fatty Acids | 0g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 175g | |
| Calcium | 101.5mg | 8% |
| Iron, Fe | 4mg | 22% |
| Potassium, K | 960.8mg | 20% |
| Magnesium | 150.5mg | 36% |
| Phosphorus, P | 57.8mg | 5% |
| Sodium | 313.3mg | 13% |
| Zinc, Zn | 0.58mg | 5% |
| Copper, Cu | 0.29mg | 32% |
| Manganese | 0.58mg | 25% |
| Selenium, Se | 1.6mcg | 3% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 175g | |
| Vitamin A, RAE | 535.5mcg | 60% |
| Vitamin C | 31.5mg | 35% |
| Thiamin (B1) | 0.06mg | 5% |
| Riboflavin (B2) | 0.15mg | 12% |
| Niacin (B3) | 0.63mg | 4% |
| Vitamin B5 (PA) | 0.29mg | 6% |
| Vitamin B6 | 0.15mg | 9% |
| Biotin | --mcg | |
| Folate (B9) | 15.8mcg | 4% |
| Folic acid | 0mcg | 0% |
| Food Folate | 15.8mcg | 4% |
| Folate DFE | 15.8mcg | 4% |
| Choline | 50.2mg | 9% |
| Vitamin B12 | 0mcg | 0% |
| Retinol | 0mcg | |
| Carotene, beta | 6391mcg | 59% |
| Carotene, alpha | 78.8mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 10717IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 19276.3mcg | |
| Vitamin E | 3.3mg | 22% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | --mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 572.8mcg | 477% |
| Vitamin K1 | --mcg | |
| Menaquinone-4 (K2) | --mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 175g | |
| Water | 162.1g | |
| Ash | 2g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -21.8 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 175g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | --g | |
| Glucose (Dextrose) | --g | |
| Fructose | --g | |
| Lactose | --g | |
| Maltose | --g | |
| Galactose | --g | |
| Starch | --g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 175g | |
| Total Monounsaturated | 0.028g | |
| Total Polyunsaturated | 0.049g | |
| Omega 3s | 0.005g | 0% |
| Omega 6s | 0.044g | 0% |
| Omega 3 to Omega 6 Ratio | 0.12 | |
| Omega 6 to Omega 3 Ratio | 8.33 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| n-3-Eicosatrienoic Acid (20:3) | --g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | --g | |
| gamma-Linolenic Acid (GLA) | --g | |
| cis-cis-n6-Eicosadienoic Acid | --g | |
| Dihomo-gamma-linolenic acid (DGLA) | --g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0g | |
| Caprylic Acid (8:0) | 0g | |
| Capric Acid (10:0) | 0g | |
| Lauric Acid (12:0) | 0g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0g | |
| Pentadecanoic Acid (15:0) | --g | |
| Palmitic Acid (16:0) | 0.021g | |
| Margaric Acid (17:0) | --g | |
| Stearic Acid (18:0) | 0g | |
| Arachidic Acid (20:0) | --g | |
| Behenic Acid (22:0) | --g | |
| Lignoceric Acid (24:0) | --g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | --g | |
| Pentadecenoic Acid (15:1) | --g | |
| Palmitoleic Acid (16:1) | 0g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | --g | |
| Oleic Acid (18:1) | 0.028g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0g | |
| Docosenoic Acid (22:1) | 0g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | --g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 0.044g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.005g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0g | |
| Eicosatrienoic Acid (20:3) | --g | |
| Eicosatetraenoic Acid 20:4 | 0g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | --g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | --g | |
| Trans-Monoenoic Fats | --g | |
| trans-Palmitoleic Acid (16:1 trans) | --g | |
| trans-Oleic Acid (18:1 trans) | --g | |
| trans-Docosenoic Acid (22:1 trans) | --g | |
| trans-Octadecadienoic Acid (18:2 trans) | --g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | --g | |
| Campesterol | --g | |
| Beta-sitosterol | --g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 175g | |
| Essential Amino Acids | ||
| Histidine | 67mg | 10% |
| Isoleucine | 270mg | 19% |
| Leucine | 236mg | 9% |
| Lysine | 180mg | 9% |
| Methionine | 35mg | 5% |
| Phenylalanine | 200mg | 23% |
| Threonine | 151mg | 14% |
| Tryptophan | 32mg | 11% |
| Valine | 200mg | 11% |
| Conditionally Essential Amino Acids | ||
| Arginine | 214mg | |
| Cystine | --mg | --% |
| Glycine | --mg | |
| Proline | --mg | |
| Tyrosine | --mg | --% |
| Non-Essential Amino Acids | ||
| Alanine | --mg | |
| Aspartic acid | --mg | |
| Betaine | 0.18mg | |
| Glutamic acid | --mg | |
| Hydroxyproline | --mg | |
| Serine | --mg | |