Vegetables • Deep Nutrition Analytics
Chard, swiss, cooked, boiled, drained, without salt
As a recognized vegetables, Chard, swiss, cooked, boiled, drained, without salt delivers 20 calories per 100g, with energy primarily anchored by carbohydrates (4.1g) to support daily activity. Notably, a single 100g serving delivers an exceptional 273% DV of Vitamin K (327 µg), making it an elite dietary source. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- 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, without 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 |
|---|---|
| Carbohydrate, by difference | 4.1 g |
| Energy | 20 kcal |
| Energy | 84 kJ |
| Total lipid (fat) | 0.1 g |
| Fiber, total dietary | 2.1 g |
| Protein | 1.9 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 |
| Copper | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 6120 IU |
| Vitamin A, RAE | 306 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 18 mg |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin K (phylloquinone) | 327 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 58 mg |
| Potassium, K | 549 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 86 mg |
| Phosphorus, P | 33 mg |
| Sodium, Na | 179 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 9 µg |
| Betaine | 0.1 mg |
| Choline, total | 28.7 mg |
| Folate, food | 9 µg |
| Fatty acids, total saturated | 0 g |
| SFA 16:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| 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 |
| 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 |
| Lutein + zeaxanthin | 11000 µg |
| Carotene, beta | 3650 µg |
| Carotene, alpha | 45 µg |
Serving calculator
Common serving sizes
- cup, chopped175 g
Compare Chard, swiss, cooked, boiled, drained, without 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, with salt, Chard, swiss, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% lower calories per 100g.
Asparagus, raw vs Chard, swiss, cooked, boiled, drained, without salt
Compared to Asparagus, raw, Chard, swiss, cooked, boiled, drained, without 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, without salt?
A standard 100-gram serving of Chard, swiss, cooked, boiled, drained, without 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, without 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, without 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Chard, swiss, cooked, boiled, drained, without 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 170401).