Swiss chard, raw

USDA name: Chard, swiss, raw

7 calories in 1 cup (36 g). Per 100 g, protein: 1.8 g, carbohydrates: 3.7 g, fat: 0.2 g.

Serving
1
= 36 g
7KCAL

Swiss chard, raw, 1 cup

7 calories

Protein
0.65 g
Carbs
1.3 g
Fat
0.072 g
Fiber
0.58 g
Sugars
0.4 g

Nutrition Facts

Serving size1 cup (36 g)
Amount per serving
Calories7
% Daily Value*
Total Fat 0.072 g0%
Saturated Fat 0.011 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 76.7 mg3%
Total Carbohydrate 1.3 g0%
Dietary Fiber 0.58 g2%
Total Sugars 0.4 g
Protein 0.65 g
Vitamin D 0 mcg0%
Calcium 18.4 mg1%
Iron 0.65 mg4%
Potassium 136 mg3%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K249% 299 µg
  • Vitamin A12% 110 µg
  • Vitamin C12% 10.8 mg
  • Vitamin E5% 0.68 mg
  • Riboflavin (B2)2% 0.032 mg
  • Vitamin B62% 0.036 mg
  • Folate1% 5 µg
  • Pantothenic acid (B5)1% 0.062 mg
  • Thiamin (B1)1% 0.014 mg
  • Choline1% 6.5 mg
  • Niacin (B3)1% 0.14 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper7% 0.064 mg
  • Magnesium7% 29.2 mg
  • Manganese6% 0.13 mg
  • Iron4% 0.65 mg
  • Sodium3% 76.7 mg
  • Potassium3% 136 mg
  • Calcium1% 18.4 mg
  • Phosphorus1% 16.6 mg
  • Zinc1% 0.13 mg
  • Selenium1% 0.32 µg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Isoleucine•0.053 g
  • Leucine•0.047 g
  • Arginine0.042 g
  • Phenylalanine•0.04 g
  • Valine•0.04 g
  • Lysine•0.036 g
  • Threonine•0.03 g
  • Histidine•0.013 g
  • Methionine•0.007 g
  • Tryptophan•0.006 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 85%

    Same value as 22 of 893 other records.

    leastmost

  • Iron

    Higher than 84%

    Same value as 3 of 901 other records.

    leastmost

  • Carbohydrates

    Lower than 83%

    Same value as 0 of 893 other records.

    leastmost

  • Vitamin C

    Higher than 79%

    Same value as 4 of 867 other records.

    leastmost

  • Sugars

    Lower than 76%

    Same value as 2 of 598 other records.

    leastmost

  • Calcium

    Higher than 75%

    Same value as 3 of 901 other records.

    leastmost

Questions

How many calories are in swiss chard, raw?
1 cup (36 g): 7 calories; protein: 0.65 g, carbohydrates: 1.3 g, fat: 0.072 g.
How much protein is in swiss chard, raw?
1.8 g per 100 g. Its estimated share of calories is 38%, using 4 kcal per gram of protein.
How many net carbs are in swiss chard, raw?
2.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 83 reported nutrients, per 100 g+
Water92.7 g
Energy19 kcal
Energy79 kj
Protein1.8 g
Total lipid (fat)0.2 g
Ash1.6 g
Carbohydrate, by difference3.7 g
Fiber, total dietary1.6 g
Total Sugars1.1 g
Calcium, Ca51 mg
Iron, Fe1.8 mg
Magnesium, Mg81 mg
Phosphorus, P46 mg
Potassium, K379 mg
Sodium, Na213 mg
Zinc, Zn0.36 mg
Copper, Cu0.18 mg
Manganese, Mn0.37 mg
Selenium, Se0.9 µg
Vitamin C, total ascorbic acid30 mg
Thiamin0.04 mg
Riboflavin0.09 mg
Niacin0.4 mg
Pantothenic acid0.17 mg
Vitamin B-60.099 mg
Folate, total14 µg
Folic acid0 µg
Folate, food14 µg
Folate, DFE14 µg
Choline, total18 mg
Betaine0.3 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE306 µg
Retinol0 µg
Carotene, beta3,647 µg
Carotene, alpha45 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU6,116 iu
Lycopene0 µg
Lutein + zeaxanthin11,000 µg
Vitamin E (alpha-tocopherol)1.9 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)830 µg
Fatty acids, total saturated0.03 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.03 g
SFA 18:00 g
Fatty acids, total monounsaturated0.04 g
MUFA 16:10 g
MUFA 18:10.04 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.07 g
PUFA 18:20.063 g
PUFA 18:30.007 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.017 g
Threonine0.083 g
Isoleucine0.15 g
Leucine0.13 g
Lysine0.099 g
Methionine0.019 g
Phenylalanine0.11 g
Valine0.11 g
Arginine0.12 g
Histidine0.036 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169991, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.