United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  11147, Chard, swiss, raw
Food Group: Vegetables and Vegetable Products
Scientific Name:  Beta vulgaris subsp. vulagaris
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
Refuse: 8%   Refuse Description:   Tough stems and damaged leaves
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 36 g

leaf 48 g
Proximates Water g 92.66 2 -- 33.36 44.48
Proximates Energy kcal 19 -- -- 7 9
Proximates Energy kJ 79 -- -- 28 38
Proximates Protein g 1.80 1 -- 0.65 0.86
Proximates Total lipid (fat) g 0.20 1 -- 0.07 0.10
Proximates Ash g 1.60 -- -- 0.58 0.77
Proximates Carbohydrate, by difference g 3.74 -- -- 1.35 1.80
Proximates Fiber, total dietary g 1.6 -- -- 0.6 0.8
Proximates Sugars, total g 1.10 -- -- 0.40 0.53
Minerals Calcium, Ca mg 51 1 -- 18 24
Minerals Iron, Fe mg 1.80 1 -- 0.65 0.86
Minerals Magnesium, Mg mg 81 2 -- 29 39
Minerals Phosphorus, P mg 46 1 -- 17 22
Minerals Potassium, K mg 379 2 -- 136 182
Minerals Sodium, Na mg 213 2 -- 77 102
Minerals Zinc, Zn mg 0.36 -- -- 0.13 0.17
Minerals Copper, Cu mg 0.179 -- -- 0.064 0.086
Minerals Manganese, Mn mg 0.366 -- -- 0.132 0.176
Minerals Selenium, Se µg 0.9 -- -- 0.3 0.4
Vitamins Vitamin C, total ascorbic acid mg 30.0 1 -- 10.8 14.4
Vitamins Thiamin mg 0.040 1 -- 0.014 0.019
Vitamins Riboflavin mg 0.090 1 -- 0.032 0.043
Vitamins Niacin mg 0.400 1 -- 0.144 0.192
Vitamins Pantothenic acid mg 0.172 -- -- 0.062 0.083
Vitamins Vitamin B-6 mg 0.099 -- -- 0.036 0.048
Vitamins Folate, total µg 14 -- -- 5 7
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 14 -- -- 5 7
Vitamins Folate, DFE µg 14 -- -- 5 7
Vitamins Choline, total mg 18.0 -- -- 6.5 8.6
Vitamins Betaine mg 0.3 -- -- 0.1 0.1
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 306 -- -- 110 147
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta 1, 2 µg 3647 69 921.000 1313 1751
Vitamins Carotene, alpha 1, 2 µg 45 69 12.000 16 22
Vitamins Cryptoxanthin, beta 1 µg 0 17 -- 0 0
Vitamins Vitamin A, IU IU 6116 -- -- 2202 2936
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 11000 -- -- 3960 5280
Vitamins Vitamin E (alpha-tocopherol) mg 1.89 -- -- 0.68 0.91
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Vitamins Vitamin K (phylloquinone) µg 830.0 -- -- 298.8 398.4
Lipids Fatty acids, total saturated g 0.030 -- -- 0.011 0.014
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000
Lipids 14:0 g 0.000 -- -- 0.000 0.000
Lipids 16:0 g 0.030 -- -- 0.011 0.014
Lipids 18:0 g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total monounsaturated g 0.040 -- -- 0.014 0.019
Lipids 16:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 18:1 undifferentiated g 0.040 -- -- 0.014 0.019
Lipids 20:1 g 0.000 -- -- 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.070 -- -- 0.025 0.034
Lipids 18:2 undifferentiated g 0.063 -- -- 0.023 0.030
Lipids 18:3 undifferentiated g 0.007 -- -- 0.003 0.003
Lipids 18:4 g 0.000 -- -- 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0
Amino Acids Tryptophan g 0.017 4 -- 0.006 0.008
Amino Acids Threonine g 0.083 4 -- 0.030 0.040
Amino Acids Isoleucine g 0.147 4 -- 0.053 0.071
Amino Acids Leucine g 0.130 4 -- 0.047 0.062
Amino Acids Lysine g 0.099 7 -- 0.036 0.048
Amino Acids Methionine g 0.019 6 -- 0.007 0.009
Amino Acids Phenylalanine g 0.110 4 -- 0.040 0.053
Amino Acids Valine g 0.110 4 -- 0.040 0.053
Amino Acids Arginine g 0.117 4 -- 0.042 0.056
Amino Acids Histidine g 0.036 4 -- 0.013 0.017
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0
Flavan-3-ols (+)-Catechin 3 mg 1.5 3 0 0.5 0.7
Flavonols Kaempferol 3 mg 5.8 3 0 2.1 2.8
Flavonols Myricetin 3 mg 3.1 3 0 1.1 1.5
Flavonols Quercetin 3 mg 2.2 3 0 0.8 1.1

Sources of Data

1J L Bureau, R J Bushway HPLC determination of carotenoids in fruits and vegetables in the United States , 1986 J Food Sci 52   pp.128-130
2R J Bushway, A Yang, A M Yamani Comparison of alpha- and beta-carotene content of supermarket versus roadside stand produce , 1987 J Food Qual 9   pp.437-443
3Pyo, Y-H., Lee, T-C., Logendra, L., and Rosen, R.T.  Antioxidant activity and phenolic compounds of Swiss chard (Beta vulgaris subspecies cycla) extracts. , 2004 Food Chemistry 85   pp.19-26
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1175 SWISS CHARD
  • C0200 LEAF
  • E0150 WHOLE, NATURAL SHAPE
  • F0003 NOT HEAT-TREATED
  • G0003 COOKING METHOD NOT APPLICABLE
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION