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Cooked Swiss Chard
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Cooked Swiss Chard

Chard Swiss Cooked Boiled Drained Without Salt
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Nutrition Facts
Serving Size
1 cup, chopped (175g)
Calories35
% Daily Value *
Total Fat 0.14g0%
Saturated Fat 0.02g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 313.3mg13%
Total Carbohydrate 7.2g3%
Dietary Fiber 3.7g13%
Total Sugars 1.9g4%
Includes --g Added Sugars--%
Protein 3.3g7%
Vitamin C 31.5mg35%
Vitamin D 0mcg0%
Iron 4mg22%
Calcium 101.5mg8%
Potassium 960.8mg20%
Phosphorus 57.8mg5%
*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
Quick Stats
  • Calories 35 2% DV
  • Protein 3.3g 7% DV
  • Carbs 7.2g 3% DV
  • Fat 0.14g 0% DV
  • Fiber 3.7g 13% DV
  • Sugar 1.9g 4% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 35 calories in Cooked Swiss Chard coming from 31% protein, 65% carbs, 4% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Cooked Swiss Chard. This food consists of 93.83% water, 1.9% protein, 4.18% carbs, 0.08% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight175g
Calories 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
Weight175g
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
Weight175g
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
Weight175g
Water 162.1g
Ash 2g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -21.8
Carbs & Sugars
-- = missing data %DV
Weight175g
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
Weight175g
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
Weight175g
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
Data Source
Cooked Swiss Chard
USDA Food Data Central Standard Release (Common)
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