Swiss Chard

Chard, Swiss, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 3.74g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.8 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

It belongs to Swiss cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Chard, Swiss, Raw has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein30%
 Calories from Fat8%
 Calories from Carbs62%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A6115.9 IU122.3%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent306 mcg
Alpha Carotene45 mcg
Beta Carotene3647.5 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin10998.8 mcg
Vitamin C30 mg50%Top 10%Very High
Vitamin E1.9 mg6.3%Top 30%High
Vitamin K830.1 mcg1037.6%Top 10%Very High
Thiamin0.04 mg2.7%Bottom 30%Low
Riboflavin0.09 mg5.3%Mid 40%Average
Niacin0.4 mg2%Bottom 30%Low
Vitamin B60.1 mg5%Mid 40%Average
Folate14 mcg3.5%Top 30%High
Food Folate14 mcg
Folic Acid0 mcg
Dietary Folate Equivalents14 mcg
Vitamin B120 mcg
Pantothenic Acid0.17 mg1.7%Mid 40%Average
Choline18 mg
Betaine0.3 mg

Mineral Analysis

Calcium51 mg5.1%Mid 40%Average
Iron1.8 mg10%Mid 40%Average
Magnesium81 mg20.3%Top 30%High
Phosphorus46 mg4.6%Bottom 30%Low
Potassium379 mg10.8%Top 30%High
Sodium213 mg8.9%Mid 40%Average
Zinc0.36 mg2.4%Bottom 30%Low
Copper0.18 mg9%Top 30%High
Manganese0.37 mg18.3%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.7 g1.2%Bottom 30%Low
Dietary Fiber1.6 g6.4%Mid 40%Average
Sugars1.1 g

Protein Analysis

Protein1.8 g3.6%Bottom 30%Low
Tryptophan17 mg
Threonine83 mg
Isoleucine147 mg
Leucine130 mg
Lysine99 mg
Methionine19 mg
Phenylalanine110 mg
Valine110 mg
Arginine117 mg
Histidine36 mg

Fat Analysis

Total Fat0.2 g0.31%Bottom 30%Low
Saturated Fat0.03 g0.15%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids7 mg
Total Omega 6 Fatty Acids63 mg

Other Nutrients Analysis

Alcohol0 g
Water92.6 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 19 Calories from Fat 2

% Daily Value *

Total Fat 0.2 g 0.31%

Saturated Fat 0.03 g 0.15%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 213 mg 8.9%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 1.6 g6.4%

Sugars 1.1 g

Protein 1.8 g 3.6%

Vitamin A 122.3% Vitamin C 50%

Calcium 5.1% Iron 10%

*Based on a 2000 Calorie diet

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