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[N]extrient

Chard Swiss Drained Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Chard, swiss, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 273% of the daily recommended Vitamin K, making Chard Swiss Drained Without 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 Without Salt (Cooked, Boiled) is one of the lowest-calorie options available. At 179mg of sodium per 100g, Chard Swiss Drained Without Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. 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 Without Salt (Cooked, Boiled) delivers meaningful amounts of 9 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, Na179MG
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 saturated0.01G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.01G
SFA 18:00G
Fatty acids, total monounsaturated0.02G
MUFA 16:10G
MUFA 18:10.02G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.03G
PUFA 18:20.03G
PUFA 18:30.003G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.02G
Threonine0.09G
Isoleucine0.15G
Leucine0.14G
Lysine0.10G
Methionine0.02G
Phenylalanine0.11G
Valine0.11G
Arginine0.12G
Histidine0.04G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

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

Scaled from Chard Swiss Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Pokeberry Shoots (poke) Drained Without Salt (Cooked, Boiled)

20 kcal2.3g protein

Beans Navy Sprouted Drained Without Salt (Cooked, Boiled)

78 kcal7.1g protein

Pumpkin Pie Mix (Canned)

104 kcal1.1g protein

Squash Summer Green Zucchini Includes Skin (Raw)

1g protein

Borage Drained with Salt (Cooked, Boiled)

25 kcal2.1g protein

Asparagus Drained (Cooked, Boiled)

22 kcal2.4g protein

Nutritionally Similar Foods

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

Chard Swiss Drained with 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

Lambsquarters (Steamed (northern Plains Indians))

48 kcal4.06g protein

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

32 kcal3.6g protein

Nutrient Highlights

  • Chard Swiss Drained Without Salt (Cooked, Boiled) is a excellent source of Vitamin C (20% DV) — see top foods ranked by Vitamin C
  • Chard Swiss Drained Without Salt (Cooked, Boiled) is a excellent source of Magnesium (20% DV) — see top foods ranked by Magnesium
  • Chard Swiss Drained Without Salt (Cooked, Boiled) is a good source of Iron (13% DV) — see top foods ranked by Iron
  • Chard Swiss Drained Without 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 Without Salt (Cooked, Boiled). See the Kidney Disease & Low-Potassium Diet guide for more.

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
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Nutrition Facts

Serving Size 100g

Calories20
% Daily Value*
Total Fat 0.08G0%
Cholesterol 0MG0%
Sodium 179MG8%
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: 170401.

View on USDA FoodData Central →