Cooked Swiss Chard (Boiled, Drained)
vegetables SR Legacy · per 100g
Cooked Swiss Chard (Boiled, Drained) provides 20 kcal per 100g, with 1.9 g protein, 0.1 g fat, and 4.1 g carbohydrates. It is a notable source of Vitamin K (327 mcg, 273% RDA), Vitamin A (RAE) (306 mcg, 34% RDA), Iron (2.3 mg, 28% RDA), Magnesium (86 mg, 22% RDA), Vitamin C (18 mg, 20% RDA), Copper (0.163 mg, 18% RDA), and Potassium (549 mg, 16% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
20kcal
Calories
1.9g
Protein
0.1g
Total Fat
4.1g
Carbs
Protein 30.5%
Fat 3.6%
Carbs 65.9%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 20.0 | kcal | — |
| Protein | 1.9 | g | 3% |
| Total Fat | 0.080 | g | — |
| Carbohydrate | 4.1 | g | 3% |
| Water | 92.7 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 18.0 | mg | 20% |
| Thiamin (B1) | 0.034 | mg | 3% |
| Riboflavin (B2) | 0.086 | mg | 7% |
| Niacin (B3) | 0.360 | mg | 2% |
| Pantothenic Acid (B5) | 0.163 | mg | 3% |
| Vitamin B6 | 0.085 | mg | 7% |
| Folate (DFE) | 9.0 | mcg | 2% |
| Choline | 28.7 | mg | 5% |
| Vitamin A (RAE) | 306.0 | mcg | 34% |
| Vitamin E | 1.9 | mg | 13% |
| Vitamin K | 327.3 | mcg | 273% |