United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11148, Chard, swiss, cooked, boiled, drained, without salt
heading Nutrient Unit
Value per 100 g

cup, chopped 175g
Proximates Water g 92.65 162.14
Proximates Energy kcal 20 35
Proximates Protein g 1.88 3.29
Proximates Total lipid (fat) g 0.08 0.14
Proximates Carbohydrate, by difference g 4.13 7.23
Proximates Fiber, total dietary g 2.1 3.7
Proximates Sugars, total g 1.10 1.93
Minerals Calcium, Ca mg 58 102
Minerals Iron, Fe mg 2.26 3.95
Minerals Magnesium, Mg mg 86 150
Minerals Phosphorus, P mg 33 58
Minerals Potassium, K mg 549 961
Minerals Sodium, Na mg 179 313
Minerals Zinc, Zn mg 0.33 0.58
Vitamins Vitamin C, total ascorbic acid mg 18.0 31.5
Vitamins Thiamin mg 0.034 0.060
Vitamins Riboflavin mg 0.086 0.150
Vitamins Niacin mg 0.360 0.630
Vitamins Vitamin B-6 mg 0.085 0.149
Vitamins Folate, DFE µg 9 16
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 306 536
Vitamins Vitamin A, IU IU 6124 10717
Vitamins Vitamin E (alpha-tocopherol) mg 1.89 3.31
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 327.3 572.8
Lipids Fatty acids, total saturated g 0.012 0.021
Lipids Fatty acids, total monounsaturated g 0.016 0.028
Lipids Fatty acids, total polyunsaturated g 0.028 0.049
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0