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Raw Swiss Chard
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Raw Swiss Chard

Chard, swiss, raw
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Nutrition Facts
Serving Size
100 grams (100g)
Calories19
% Daily Value *
Total Fat 0.2g0%
Saturated Fat 0.03g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 213mg9%
Total Carbohydrate 3.7g1%
Dietary Fiber 1.6g6%
Total Sugars 1.1g2%
Includes --g Added Sugars--%
Protein 1.8g4%
Vitamin C 30mg33%
Vitamin D 0mcg0%
Iron 1.8mg10%
Calcium 51mg4%
Potassium 379mg8%
Phosphorus 46mg4%
*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.
-- = missing data
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -8.21
  • Inflammation Score -2306
  • Amino Acid Score --%
  • Potassium/Sodium 1.78
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 19 calories in Raw Swiss Chard coming from 29% protein, 63% carbs, 8% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Swiss Chard. This food consists of 94.2% water, 1.8% protein, 3.8% carbs, 0.2% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight100g
Calories (kcal) 19 1%
Fat 0.2g 0%
Protein 1.8g 4%
Carbohydrate 3.7g 1%
Sugars 1.1g 2%
Fiber 1.6g 6%
Cholesterol 0mg 0%
Saturated Fats 0.03g 0%
Net-Carbs 2.1g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight100g
Calcium 51mg 4%
Iron, Fe 1.8mg 10%
Potassium, K 379mg 8%
Magnesium 81mg 19%
Phosphorus, P 46mg 4%
Sodium 213mg 9%
Zinc, Zn 0.36mg 3%
Copper, Cu 0.18mg 20%
Manganese 0.37mg 16%
Selenium, Se 0.9mcg 2%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight100g
Vitamin A, RAE 306mcg 34%
Vitamin C 30mg 33%
Thiamin (B1) 0.04mg 3%
Riboflavin (B2) 0.09mg 7%
Niacin (B3) 0.4mg 3%
Vitamin B5 (PA) 0.17mg 3%
Vitamin B6 0.1mg 6%
Biotin --mcg
Folate (B9) 14mcg 4%
Folic acid 0mcg 0%
Food Folate 14mcg 4%
Folate DFE 14mcg 4%
Choline 18mg 3%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 3647mcg 34%
Carotene, alpha 45mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 6116IU
Lycopene 0mcg
Lut + Zeaxanthin 11000mcg
Vitamin E 1.9mg 13%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 830mcg 692%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight100g
Water 92.7g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -8.21
Carbs & Sugars
-- = missing data %DV
Weight100g
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
Weight100g
Total Monounsaturated 0.04g
Total Polyunsaturated 0.07g
Omega 3s 0.007g 0%
Omega 6s 0.063g 0%
Omega 3 to Omega 6 Ratio 0.11
Omega 6 to Omega 3 Ratio 9
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) 0.03g
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) 0.04g
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) 0.063g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.007g
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
Weight100g
Essential Amino Acids
Histidine 36mg 5%
Isoleucine 147mg 11%
Leucine 130mg 5%
Lysine 99mg 5%
Methionine 19mg 3%
Phenylalanine 110mg 13%
Threonine 83mg 8%
Tryptophan 17mg 6%
Valine 110mg 6%
Conditionally Essential Amino Acids
Arginine 117mg
Cystine --mg --%
Glycine --mg
Proline --mg
Tyrosine --mg --%
Non-Essential Amino Acids
Alanine --mg
Aspartic acid --mg
Betaine 0.3mg
Glutamic acid --mg
Hydroxyproline --mg
Serine --mg
Data Source
Raw Swiss Chard
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.