Vegetables • Deep Nutrition Analytics
Chard, swiss, cooked, boiled, drained, with salt
As a recognized vegetables, Chard, swiss, cooked, boiled, drained, with salt delivers 20 calories per 100g, with energy primarily anchored by carbohydrates (4.1g) to support daily activity. Standing out in micronutrient concentration, it provides 273% of your daily value for Vitamin K (327 µg) in a standard 100g portion. Its light energy profile (0.2 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 1.9 g
- Carbohydrates
- 4.1 g
- Fat
- 0.1 g
- Fiber
- 2.1 g
Produce Profile: Hydration & Micronutrients
Chard, swiss, cooked, boiled, drained, with salt provides natural botanical nutrition with 20 calories per 100g. Providing 2.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 549 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Magnesium Support
Offers 86 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 84 kJ |
| Carbohydrate, by difference | 4.1 g |
| Energy | 20 kcal |
| Fiber, total dietary | 2.1 g |
| Protein | 1.9 g |
| Total lipid (fat) | 0.1 g |
| Total Sugars | 1.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 327 µg |
| Vitamin A | 306 µg |
| Magnesium | 86 mg |
| Vitamin C | 18 mg |
| Sodium | 415 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 6120 IU |
| Vitamin A, RAE | 306 µg |
| Vitamin C, total ascorbic acid | 18 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (phylloquinone) | 327 µg |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 86 mg |
| Phosphorus, P | 33 mg |
| Sodium, Na | 415 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 58 mg |
| Potassium, K | 549 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 9 µg |
| Choline, total | 28.7 mg |
| Folate, DFE | 9 µg |
| Betaine | 0.1 mg |
| Ash | 1.3 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Water | 92.6 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
| Isoleucine | 0.2 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Carotene, beta | 3650 µg |
| Carotene, alpha | 45 µg |
| Lutein + zeaxanthin | 11000 µg |
Serving calculator
Common serving sizes
- cup, chopped175 g
Compare Chard, swiss, cooked, boiled, drained, with salt with Category Peers
Chard, swiss, cooked, boiled, drained, with salt vs Chard, swiss, cooked, boiled, drained, without salt
Compared to Chard, swiss, cooked, boiled, drained, without salt, Chard, swiss, cooked, boiled, drained, with salt has 0% more Vitamin C and 0% higher calories per 100g.
Asparagus, raw vs Chard, swiss, cooked, boiled, drained, with salt
Compared to Asparagus, raw, Chard, swiss, cooked, boiled, drained, with salt has 221% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Chard, swiss, cooked, boiled, drained, with salt?
A standard 100-gram serving of Chard, swiss, cooked, boiled, drained, with salt contains 20 calories (84 kJ), alongside 1.9g of protein, 4.1g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 175g (cup, chopped): ~35 kcal
Is Chard, swiss, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 2g of net carbs per 100g (4.1g total carbohydrates minus 2.1g dietary fiber), Chard, swiss, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Chard, swiss, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Chard, swiss, cooked, boiled, drained, with salt are:
- Vitamin K: 327 µg (273% of your daily value)
- Vitamin A: 306 µg (34% of your daily value)
- Magnesium: 86 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169343).