Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Swiss chard |
|---|---|
Macronutrients | |
| Calorieskcal | 191% DV |
| Proteing | 1.84% DV |
| Total fatg | 0.20% DV |
| Carbohydrateg | 3.741% DV |
| Fibreg | 1.66% DV |
| Total sugarsg | 1.1 |
| Waterg | 92.7 |
Fats | |
| Saturated fatg | 0.030% DV |
| Monounsaturated fatg | 0.04 |
| Polyunsaturated fatg | 0.07 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.063 |
Vitamins | |
| Vitamin Aµg | 30634% DV |
| Vitamin Cmg | 3033% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 1.8913% DV |
| Vitamin Kµg | 830692% DV |
| Thiamin (B1)mg | 0.043% DV |
| Riboflavin (B2)mg | 0.097% DV |
| Niacin (B3)mg | 0.43% DV |
| Pantothenic acid (B5)mg | 0.1723% DV |
| Vitamin B6mg | 0.0996% DV |
| Folateµg | 144% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 183% DV |
Minerals | |
| Calciummg | 514% DV |
| Ironmg | 1.810% DV |
| Magnesiummg | 8119% DV |
| Phosphorusmg | 464% DV |
| Potassiummg | 3798% DV |
| Sodiummg | 2139% DV |
| Zincmg | 0.363% DV |
| Coppermg | 0.17920% DV |
| Manganesemg | 0.36616% DV |
| Seleniumµg | 0.92% DV |
Other | |
| Beta-caroteneµg | 3647 |
| Alpha-caroteneµg | 45 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 11000 |
| Caffeinemg | 0 |
| Ashg | 1.6 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Swiss chard |
|---|---|
| BetalainsPigment | Notable |
| Dietary nitrateInorganic anion | Notable |
| LuteinXanthophyll carotenoid | Present |
| OxalatesOrganic acid salt | Primary |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Swiss chard |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Eye Health | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.