Chard, swiss, raw
You can easily calculate the calorie and nutritional values of Chard, swiss, raw for different amounts (cup, leaf) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
How many calories are in Chard, swiss, raw?
Chard, swiss, raw contains 19 calories per 100 grams. This value corresponds to about 1% of the daily energy expenditure of an adult burning about 2000 calories a day.
Calorie, carbohydrate, protein and fat percentages of Chard, swiss, raw
100 grams of Chard, swiss, raw contains 3.74 grams of carbohydrate, 1.8 grams of protein and 0.2 grams of fat. It consist of 65% carbohydrate, 31% protein and 3% fat. 62% of total calories of the food are from carbohydrate, 30% are from protein, 8% are from fat.
100 grams of Chard, swiss, raw is approximately 1% of daily carbohydrate needs, 4% of protein needs and 0% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
Calculate nutritional values of Chard, swiss, raw
19 kcal
100 gram(s)
| Amount | 100 g |
|---|---|
| Calorie | 19 kcal |
| Carbohydrate, by difference | 3.74 g |
| Protein | 1.8 g |
| Total lipid (fat) | 0.2 g |
| Water | 92.66 g |
| Fiber, total dietary | 1.6 g |
| Sugar | 1.1 g |
| Calcium, Ca | 51 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 81 mg |
| Phosphorus, P | 46 mg |
| Potassium, K | 379 mg |
| Sodium, Na | 213 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.179 mg |
| Manganese, Mn | 0.366 mg |
| Selenium, Se | 0.9 µg |
| Vitamin C, total ascorbic acid | 30 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.172 mg |
| Vitamin B-6 | 0.099 mg |
| Folate, total | 14 µg |
| Folic acid | 0 µg |
| Folate, food | 14 µg |
| Folate, DFE | 14 µg |
| Choline, total | 18 mg |
| Vitamin B-12 | 0 µg |
| Vitamin A, IU | 6116 IU |
| Vitamini A, RAE | 306 µg |
| Retinol | 0 µg |
| Carotene, alpha | 45 µg |
| Carotene, beta | 3647 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + Zeaxantin | 11000 µg |
| Vitamin E (alpha-tocopherol) | 1.89 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D | 0 IU |
| Vitamin K (phylloquinone) | 830 µg |
| Fatty acids, total saturated | 0.03 g |
| Fatty acids, total monounsaturated | 0.04 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| Cholesterol | 0 mg |
| Ash | 1.6 g |
| Source | USDA |
How many calories are in other foods in the food group Vegetables and Vegetable Products?
Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.