Raw Swiss Chard
vegetables SR Legacy · per 100g
Raw Swiss Chard provides 19 kcal per 100g, with 1.8 g protein, 0.2 g fat, and 3.7 g carbohydrates. It is a notable source of Vitamin K (830 mcg, 692% RDA), Vitamin A (RAE) (306 mcg, 34% RDA), Vitamin C (30 mg, 33% RDA), Iron (1.8 mg, 23% RDA), Magnesium (81 mg, 20% RDA), Copper (0.179 mg, 20% RDA), and Manganese (0.366 mg, 16% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
19kcal
Calories
1.8g
Protein
0.2g
Total Fat
3.7g
Carbs
Protein 30.3%
Fat 7.6%
Carbs 62.2%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 19.0 | kcal | — |
| Protein | 1.8 | g | 3% |
| Total Fat | 0.200 | g | — |
| Carbohydrate | 3.7 | g | 3% |
| Water | 92.7 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 30.0 | mg | 33% |
| Thiamin (B1) | 0.040 | mg | 3% |
| Riboflavin (B2) | 0.090 | mg | 7% |
| Niacin (B3) | 0.400 | mg | 3% |
| Pantothenic Acid (B5) | 0.172 | mg | 3% |
| Vitamin B6 | 0.099 | mg | 8% |
| Folate (DFE) | 14.0 | mcg | 4% |
| Choline | 18.0 | mg | 3% |
| Vitamin A (RAE) | 306.0 | mcg | 34% |
| Vitamin E | 1.9 | mg | 13% |
| Vitamin K | 830.0 | mcg | 692% |