Chard · cooked · fat not added in cooking
Amount per 100 g
- Energy (calories): 20 kcal 1%
- Protein: 1.87 g 3%
- Fat: 0.08 g Why gray? Help 0%
- Carbohydrates: 4.11 g 2%
Calorie breakdown
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- Protein: 23% 5 kcal
- Fat: 3% 1 kcal
- Carbohydrates: 74% 15 kcal
Omega 6 : Omega 3
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1:1 20:1 8:1
General
Energy
20 kcal
1%
Water
92.15 g
3%
Carbohydrates
Carbohydrate
4.11 g
2%
Fiber
2.1 g
8%
Sugars, total
1.09 g
Starch
~
Lipids
Total lipid (fat)
0.08 g
0%
Total polyunsaturated
0.028 g
Omega 3 (n-3)
0.003 g
0%
Omega 6 (n-6)
0.025 g
0%
Total monounsaturated
0.016 g
Total saturated
0.012 g
as low as possible
Total trans
~
-
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
1.87 g
3%
Tryptophan
0.018 g
6%
Threonine
0.086 g
7%
Isoleucine
0.153 g
13%
Leucine
0.134 g
5%
Lysine
0.102 g
4%
Methionine + Cystine
~
-
Methionine
0.02 g
Cystine
~
Phenylalanine + Tyrosine
~
-
Phenylalanine
0.113 g
Tyrosine
~
Valine
0.113 g
7%
Vitamins
Vitamin C
17.9 mg
24%
Folate, total
9 µg
Folate, DFE
9 µg DFE
2%
Vitamin B-1 (Thiamin)
0.034 mg
3%
Vitamin B-2 (Riboflavin)
0.086 mg
8%
Vitamin B-3 (Niacin)
0.358 mg
3%
Vitamin B-5 (Pantothenic acid)
0.162 mg
3%
Vitamin B-6
0.085 mg
7%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
6091 IU
261%
Vitamin E
1.88 mg
13%
Vitamin D
0 IU
0%
Vitamin K
325.5 µg
362%
Isoflavones, total
~
Minerals
Calcium, Ca
58 mg
6%
Magnesium, Mg
86 mg
28%
Phosphorus, P
33 mg
5%
Iron, Fe
2.25 mg
13%
Potassium, K
546 mg
12%
Sodium, Na
389 mg
26%
Zinc, Zn
0.33 mg
4%
Copper, Cu
0.162 mg
18%
Selenium, Se
0.9 µg
2%
Manganese, Mn
0.333 mg
19%
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
Chard comparison
| Product | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Chard · cooked · fat not added in cooking | 20 kcal | 1.87 g | 4.11 g | 0.08 g |
| Chard · cooked · NS as to fat added in cooking | 34 kcal | 1.82 g | 4.02 g | 1.67 g |
| Chard · cooked · fat added in cooking | 34 kcal | 1.82 g | 4.02 g | 1.67 g |
| Chard · swiss · cooked · boiled · drained · with salt | 20 kcal | 1.88 g | 4.13 g | 0.08 g |
| Chard · swiss · cooked · boiled · drained · without salt | 20 kcal | 1.88 g | 4.13 g | 0.08 g |
| Chard · swiss · raw | 19 kcal | 1.8 g | 3.74 g | 0.2 g |
| Escarole · cooked · fat not added in cooking | 22 kcal | 1.61 g | 4.31 g | 0.26 g |
| Macaroni · cooked · fat not added in cooking | 157 kcal | 5.76 g | 30.68 g | 0.92 g |
| Soybeans · cooked · fat not added in cooking | 172 kcal | 16.54 g | 9.87 g | 8.92 g |
| Broccoflower · cooked · fat not added in cooking | 32 kcal | 3.02 g | 6.24 g | 0.31 g |
| Quinoa · cooked · fat not added in cooking | 120 kcal | 4.38 g | 21.21 g | 1.91 g |
* Nutritional values per 100 g of product