Vegetables • Deep Nutrition Analytics
Chard, swiss, raw
Chard, swiss, raw is a vegetables providing 19 kcal per 100g serving, primarily fueled by carbohydrates (3.7g) for accessible carbohydrate energy. Remarkably, just 100g supplies an outstanding 692% DV of Vitamin K (830 µg), ranking it among the most concentrated natural sources. Its light energy profile (0.2 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 1.8 g
- Carbohydrates
- 3.7 g
- Fat
- 0.2 g
- Fiber
- 1.6 g
Produce Profile: Hydration & Micronutrients
Chard, swiss, raw provides natural botanical nutrition with 19 calories per 100g. Providing 1.6g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 79 kJ |
| Energy | 19 kcal |
| Carbohydrate, by difference | 3.7 g |
| Protein | 1.8 g |
| Fiber, total dietary | 1.6 g |
| Total lipid (fat) | 0.2 g |
| Total Sugars | 1.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 830 µg |
| Vitamin A | 306 µg |
| Vitamin C | 30 mg |
| Copper | 0.2 mg |
| Magnesium | 81 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 6120 IU |
| Vitamin A, RAE | 306 µg |
| Vitamin K (phylloquinone) | 830 µg |
| Vitamin C, total ascorbic acid | 30 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 81 mg |
| Phosphorus, P | 46 mg |
| Sodium, Na | 213 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 51 mg |
| Potassium, K | 379 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 14 µg |
| Fatty acids, total saturated | 0 g |
| Folate, DFE | 14 µg |
| Betaine | 0.3 mg |
| SFA 16:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Choline, total | 18 mg |
| Ash | 1.6 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 14 µg |
| Water | 92.7 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
| Isoleucine | 0.1 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
- leaf48 g
- cup36 g
Compare Chard, swiss, raw with Category Peers
Bamboo shoots, canned, drained solids vs Chard, swiss, raw
Compared to Bamboo shoots, canned, drained solids, Chard, swiss, raw has 2627% more Vitamin C and 1% lower calories per 100g.
Spinach, canned, regular pack, solids and liquids vs Chard, swiss, raw
Compared to Spinach, canned, regular pack, solids and liquids, Chard, swiss, raw has 122% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Chard, swiss, raw?
A standard 100-gram serving of Chard, swiss, raw contains 19 calories (79 kJ), alongside 1.8g of protein, 3.7g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 48g (leaf): ~9 kcal
- 36g (cup): ~7 kcal
Is Chard, swiss, raw suitable for a keto or low-carb diet?
Yes. With only 2.1g of net carbs per 100g (3.7g total carbohydrates minus 1.6g dietary fiber), Chard, swiss, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Chard, swiss, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Chard, swiss, raw are:
- Vitamin K: 830 µg (692% of your daily value)
- Vitamin A: 306 µg (34% of your daily value)
- Vitamin C: 30 mg (33% 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 169991).