Chard, swiss, raw
FDC ID: 169991
At a glance
Chard, swiss, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 19 kcal per 100g. Each 100g supplies 1.8g of protein, 0.2g of fat, 3.7g of carbohydrates. It is an especially good source of vitamin c (922% of the Daily Value), vitamin a (34% of the Daily Value), copper (20% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
19
kcal
Protein
1.8
g
Total Fat
0.2
g
Total Carbohydrate
3.7
g
Dietary Fiber
1.6
g
Nutrition profile of Chard, swiss, raw
Chard, swiss, raw provides about 19 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Vitamin C 922%aids collagen formation and iron absorption and is a strong antioxidant
- Vitamin A 34%maintains vision, skin and mucous membranes and acts as an antioxidant
- Copper 20%aids iron use and the formation of red blood cells and collagen
- Magnesium 19%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
- ✓people focused on eye, skin and mucosal health
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 19 kcal | 5 kcal |
| Protein | 1.8 g | 0.5 g |
| Fat | 0.2 g | 0.1 g |
| Carbs | 3.7 g | 1.1 g |
| Fiber | 1.6 g | 0.5 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 19 kcal | 1.0% | |
| Water | 92.66 g | — | |
| Protein | 1.80 g | 3.6% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.20 g | 0.3% | |
| Total Carbohydrate | 3.74 g | 1.4% | |
| Dietary Fiber | 1.60 g | 5.7% | |
| Sodium | 213 mg | 9.3% | |
| Potassium | 379 mg | 8.1% | |
| Calcium | 51 mg | 3.9% | |
| Magnesium | 81 mg | 19.3% | |
| Phosphorus | 46 mg | 3.7% | |
| Iron | 1.80 mg | 10.0% | |
| Zinc | 0.36 mg | 3.3% | |
| Copper | 0.18 mg | 19.9% | |
| Manganese | 0.37 mg | 15.9% | |
| Selenium | 0.90 μg | 1.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 306 μgRAE | 34.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1.89 mg | 12.6% | |
| Thiamin | 0.04 mg | 3.3% | |
| Riboflavin | 0.09 mg | 6.9% | |
| Niacin | 0.40 mg | 2.5% | |
| Vitamin B6 | 0.10 mg | 5.8% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 14 μg | 3.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 830 mg | 922.2% |
Frequently Asked Questions
How many calories does 100g of Chard, swiss, raw have?
Chard, swiss, raw has 19 kcal (calories) per 100g.
How much protein, fat, and carbs are in Chard, swiss, raw?
Per 100g, Chard, swiss, raw provides 1.8g protein, 0.2g fat, 3.7g carbohydrates.
What nutrients is Chard, swiss, raw high in?
Per 100g, Chard, swiss, raw is a notable source of Vitamin C (about 922% of the Daily Value), Vitamin A (about 34% of the Daily Value), Copper (about 20% of the Daily Value).
Is Chard, swiss, raw low in calories?
Yes — Chard, swiss, raw has 19 kcal per 100g, while still providing Vitamin C (about 922% of the Daily Value).
What is the source of this nutrition data for Chard, swiss, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)