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Swiss Chard

In-depth nutrient profile:

Swiss Chard, chopped, boiled
(Note: "--" indicates data unavailable)
1.00 cup
(175.00 g)
GI: very low
Protein3.29 g7
Carbohydrates7.23 g3
Fat - total0.14 g0
Dietary Fiber3.67 g13
Starch-- g
Total Sugars1.92 g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose-- g
Soluble Fiber-- g
Insoluble Fiber-- g
Other Carbohydrates1.63 g
Monounsaturated Fat0.03 g
Polyunsaturated Fat0.05 g
Saturated Fat0.02 g
Trans Fat0.00 g
Calories from Fat1.26
Calories from Saturated Fat0.19
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water162.14 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.06 mg5
Vitamin B20.15 mg12
Vitamin B30.63 mg4
Vitamin B3 (Niacin Equivalents)1.15 mg
Vitamin B60.15 mg9
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline50.23 mg12
Folate15.75 mcg4
Folate (DFE)15.75 mcg
Folate (food)15.75 mcg
Pantothenic Acid0.29 mg6
Vitamin C31.50 mg42
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)10717.00 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)535.85 mcg (RAE)60
Vitamin A mcg Retinol Equivalents (RE)1071.70 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1071.70 mcg (RE)
Alpha-Carotene78.75 mcg
Beta-Carotene6391.00 mcg
Beta-Carotene Equivalents6430.37 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin19276.25 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)3.31 mg (ATE)22
Vitamin E International Units (IU)4.93 IU
Vitamin E mg3.31 mg
Vitamin K572.77 mcg636
Boron-- mcg
Calcium101.50 mg10
Chloride-- mg
Chromium-- mcg--
Copper0.29 mg32
Fluoride-- mg--
Iodine-- mcg--
Iron3.96 mg22
Magnesium150.50 mg36
Manganese0.58 mg25
Molybdenum-- mcg--
Phosphorus57.75 mg8
Potassium960.75 mg20
Selenium1.57 mcg3
Sodium313.25 mg21
Zinc0.58 mg5
Omega-3 Fatty Acids0.01 g0
Omega-6 Fatty Acids0.04 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.00 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.03 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic0.04 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.01 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.02 g
17:0 Margaric0.00 g
18:0 Stearic0.00 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine-- g
Arginine0.21 g
Aspartic Acid-- g
Cysteine-- g
Glutamic Acid-- g
Glycine-- g
Histidine0.07 g
Isoleucine0.27 g
Leucine0.24 g
Lysine0.18 g
Methionine0.03 g
Phenylalanine0.20 g
Proline-- g
Serine-- g
Threonine0.15 g
Tryptophan0.03 g
Tyrosine-- g
Valine0.20 g
Ash2.20 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg


The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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