Swiss chard (raw)
Rainbow stems are betalains and carotenoids showing off.
| Energy | Protein | Carbs | Fiber | Fat | |
|---|---|---|---|---|---|
| Per 100 g | 19 kcal | 1.8 g | 3.7 g | 1.6 g | 0.2 g |
| Per 100 kcal | — | 9.5 g | 19.7 g | 8.4 g | 1.1 g |
| One cup · 36 g | 7 kcal | 0.6 g | 1.3 g | 0.6 g | 0.1 g |
Where the calories come from
Also in 100 g
| Total sugars | 1.1 g |
|---|---|
| Saturated fat | 0.0 g |
| Sodium | 213 mg · 9% DV |
| Potassium | 379 mg · 8% DV |
| Calcium | 51 mg · 4% DV |
| Iron | 2 mg · 10% DV |
| Magnesium | 81 mg · 19% DV |
| Vitamin C | 30.0 mg · 33% DV |
| Vitamin A (RAE) | 306 mcg · 34% DV |
| Vitamin E (alpha-tocopherol) | 1.9 mg · 13% DV |
| Folate (DFE) | 14 mcg · 4% DV |
| Choline | 18.0 mg · 3% DV |
| Vitamin B6 | 0.10 mg · 6% DV |
| Phosphorus | 46 mg · 4% DV |
| Copper | 0.18 mg · 20% DV |
| Potassium : sodium | 1.8 : 1 |
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DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 169991 Fiber sits inside the carbs figure.
1667 gfor 30 g protein
317 kcalthose grams cost
1.6 gfiber per 100 g
Where it sits in the whole library
Rank within vegetables
Fiber, in context
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