Skip to content
[N]extrient

Chard Swiss Drained with Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Chard, swiss, cooked, boiled, drained, with salt

Vegetables and Vegetable Products

A 100g serving covers 273% of the daily recommended Vitamin K, making Chard Swiss Drained with Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.9g), fat (0.1g), and carbohydrates (4.1g) per 100g. At just 20 calories per 100g, Chard Swiss Drained with Salt (Cooked, Boiled) is one of the lowest-calorie options available. Sodium is notably high at 415mg per 100g (18% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Chard Swiss Drained with Salt (Cooked, Boiled) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories20KCAL
Protein1.9G
Fat0.08G
Carbs4.1G
Fiber2.1G

Calorie Distribution

25kcal
  • Protein31%1.9 g
  • Fat3%0.08 g
  • Carbs66%4.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.7G
Energy20.0KCAL
Protein1.9G
Total lipid (fat)0.08G
Carbohydrate, by difference4.1G
Fiber, total dietary2.1G
Total Sugars1.1G
Cholesterol0MG
Vitamin C, total ascorbic acid18.0MG
Thiamin0.03MG
Riboflavin0.09MG
Niacin0.36MG
Vitamin B-60.09MG
Folate, total9.0UG
Vitamin B-120UG
Vitamin A, RAE306UG
Vitamin E (alpha-tocopherol)1.9MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)327UG
Calcium, Ca58.0MG
Iron, Fe2.3MG
Magnesium, Mg86.0MG
Phosphorus, P33.0MG
Potassium, K549MG
Sodium, Na415MG
Zinc, Zn0.33MG
Copper, Cu0.16MG
Manganese, Mn0.33MG
Selenium, Se0.90UG
Energy84.0kJ
Ash1.3G
Pantothenic acid0.16MG
Folic acid0UG
Folate, food9.0UG
Folate, DFE9.0UG
Choline, total28.7MG
Betaine0.10MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta3652UG
Carotene, alpha45.0UG
Cryptoxanthin, beta0UG
Vitamin A, IU6124IU
Lycopene0UG
Lutein + zeaxanthin11015UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G
Tryptophan0.02G
Threonine0.09G
Isoleucine0.15G
Leucine0.14G
Lysine0.10G
Methionine0.02G
Phenylalanine0.11G
Valine0.11G
Arginine0.12G
Histidine0.04G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (175g)353.3g0.1g7.2g

Scaled from Chard Swiss Drained with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Chicory Roots (Raw)

72 kcal1.4g protein

Squash Summer Zucchini Includes Skin Drained with Salt (Cooked, Boiled)

15 kcal1.1g protein

Peas Green Drained Without Salt (Cooked, Boiled)

84 kcal5.4g protein

Turnip Greens Drained with Salt (Frozen, Cooked, Boiled)

29 kcal3.4g protein

Beans Snap Green All Styles Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)

33 kcal1.8g protein

Beets (Raw)

1.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Chard Swiss Drained Without Salt (Cooked, Boiled)

20 kcal1.88g protein

Chard Swiss (Raw)

19 kcal1.8g protein

Dock Drained Without Salt (Cooked, Boiled)

20 kcal1.83g protein

Dock (Raw)

22 kcal2g protein

Spinach Regular Pack Solids and Liquids (Canned)

19 kcal2.11g protein

Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled)

32 kcal3.6g protein

Nutrient Highlights

  • Chard Swiss Drained with Salt (Cooked, Boiled) is a excellent source of Vitamin C (20% DV) — see top foods ranked by Vitamin C
  • Chard Swiss Drained with Salt (Cooked, Boiled) is a excellent source of Magnesium (20% DV) — see top foods ranked by Magnesium
  • Chard Swiss Drained with Salt (Cooked, Boiled) is a good source of Sodium (18% DV) — see top foods ranked by Sodium
  • Chard Swiss Drained with Salt (Cooked, Boiled) is a good source of Iron (13% DV) — see top foods ranked by Iron
  • Chard Swiss Drained with Salt (Cooked, Boiled) is a good source of Potassium (12% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 549mg of potassium per 100g, individuals on a renal diet should moderate their intake of Chard Swiss Drained with Salt (Cooked, Boiled). See the Kidney Disease & Low-Potassium Diet guide for more.

  • At 415mg of sodium per 100g, Chard Swiss Drained with Salt (Cooked, Boiled) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 7% (#578 of 8,262)
  • Magnesium: top 9% (#744 of 8,262)
  • Vitamin C: top 10% (#826 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories20
% Daily Value*
Total Fat 0.08G0%
Cholesterol 0MG0%
Sodium 415MG18%
Total Carbohydrate 4.1G2%
Dietary Fiber 2.1G8%
Total Sugars 1.1G
Protein 1.9G4%
Vitamin D 0UG0%
Calcium 58.0MG4%
Iron 2.3MG13%
Potassium 549MG12%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169343.

View on USDA FoodData Central →