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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 0.1g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 313.3mg14%
Total Carbohydrate 7.2g2%
Dietary Fiber 3.7g13%
Total Sugars 1.9g4%
Includes ~g Added Sugars~%
Protein 3.3g7%
Vitamin C 31.5mg35%
Vitamin D 0μg0%
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 2% DV
  • Fat 0.1g 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
Macronutrients
~ = missing data %DV
Weight175g
Calories 35 2%
Fat 0.1g 0%
Protein 3.3g 7%
Carbohydrate 7.2g 2%
Sugars 1.9g 4%
Fiber 3.7g 13%
Cholesterol 0mg 0%
Saturated Fats 0g 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 14%
Zinc, Zn 0.6mg 5%
Copper, Cu 0.3mg 32%
Manganese 0.6mg 25%
Selenium, Se 1.6μg 3%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
~ = missing data %DV
Weight175g
Vitamin A, RAE 535.5μg 60%
Vitamin C 31.5mg 35%
Thiamin (B1) 0.1mg 5%
Riboflavin (B2) 0.2mg 12%
Niacin (B3) 0.6mg 4%
Vitamin B5 (PA) 0.3mg 6%
Vitamin B6 0.1mg 9%
Biotin ~μg
Folate (B9) 15.8μg 4%
Folic acid 0μg 0%
Food Folate 15.8μg 4%
Folate DFE 15.8μg 4%
Choline 50.2mg 9%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 6391μg 59%
Carotene, alpha 78.8μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 10717IU 357%
Lycopene 0μg
Lut + Zeaxanthin 19276.3μg
Vitamin E 3.3mg 22%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K 572.8μg 477%
Vitamin K1 ~μg
Menaquinone-4 ~μg
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
Monounsaturated Fats 28mg
Polyunsaturated Fats 49mg
Omega 3s 5mg 0%
Omega 6s 44mg 0%
Omega 3 to Omega 6 Ratio 0.12
Omega 6 to Omega 3 Ratio 8.33
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 0mg
15:0 ~mg
16:0 21mg
17:0 ~mg
18:0 0mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 28mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 44mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 5mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
~ = missing data %RDI
Weight175g
Betaine 0mg
Tryptophan 32mg 11%
Threonine 151mg 14%
Isoleucine 270mg 19%
Leucine 236mg 9%
Lysine 180mg 9%
Methionine 35mg 5%
Cystine ~mg ~%
Phenylalanine 200mg 23%
Tyrosine ~mg ~%
Valine 200mg 11%
Arginine 214mg
Histidine 67mg 10%
Alanine ~mg
Aspartic acid ~mg
Glutamic acid ~mg
Glycine ~mg
Proline ~mg
Serine ~mg
Hydroxyproline ~mg
Data Source
Cooked Swiss Chard
USDA Food Data Central. Standard Release (Common)
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