Vegetables and Vegetable Products

Chard, swiss, cooked, boiled, drained, without salt

100 grams of chard (swiss, cooked, boiled, drained, without salt) has 20 calories, 1.9 g of protein, 0.08 g of total fat and 4.1 g of carbohydrate, including 2.1 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 170401

Amount

×

Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories20

Amount% Daily Value*

  • Total fat 0.08 g 0%
  • Saturated fat 0.01 g 0%
  • Trans fat 0 g
  • Monounsaturated fat 0.02 g
  • Polyunsaturated fat 0.03 g
  • Cholesterol 0 mg 0%
  • Sodium 179 mg 8%
  • Total carbohydrate 4.1 g 2%
  • Dietary fiber 2.1 g 8%
  • Total sugars 1.1 g
  • Protein 1.9 g 4%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

20

Protein

1.9g

Total fat

0.08g

Carbohydrate

4.1g

Protein supplies about 38% of the calories in this food, using 4 calories per gram of protein. It has 179 mg of sodium per 100 g (8% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

NutrientAmount% Daily ValueDaily Value
Vitamin A (RAE)306 mcg34%900 mcg
Vitamin C18 mg20%90 mg
Vitamin D0 mcg0%20 mcg
Vitamin E1.9 mg13%15 mg
Vitamin K327 mcg273%120 mcg
Thiamin (B1)0.03 mg3%1.2 mg
Riboflavin (B2)0.09 mg7%1.3 mg
Niacin (B3)0.36 mg2%16 mg
Vitamin B60.09 mg5%1.7 mg
Folate9 mcg2%400 mcg
Vitamin B120 mcg0%2.4 mcg
Choline28.7 mg5%550 mg
Calcium58 mg4%1,300 mg
Iron2.3 mg13%18 mg
Potassium549 mg12%4,700 mg
Magnesium86 mg20%420 mg
Phosphorus33 mg3%1,250 mg
Zinc0.33 mg3%11 mg
Copper0.16 mg18%0.9 mg
Selenium0.9 mcg2%55 mcg
Water92.6 g——
Caffeine0 mg——

Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for chard (swiss, cooked, boiled, drained, without salt), with their weight in grams and the calories in each.

PortionWeightCaloriesProtein
1 cup, chopped175 g353.3 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

Similar foods in Vegetables and Vegetable Products

All vegetables and vegetable products Compare with another food

On Amazon

Popular kitchen picks

As an Amazon Associate I earn from qualifying purchases.

Electronics Amazon Echo Show 8 A kitchen smart display for recipes, timers and music. View on Amazon → Fitness & outdoors Stanley Quencher H2.0 Tumbler A big tumbler to help you keep water nearby. View on Amazon → Home & kitchen Keurig K-Express Coffee Maker A single-serve coffee maker for quick mornings. View on Amazon →

Sources

  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170401 (fdc.nal.usda.gov), published Apr 1, 2019.
  • FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
  • USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.