...the nutritional value of swiss chard and full swiss chard nutrition information...
Swiss chard is similar to spinach and is very high in vitamin K.
Jam packed full of vitamin K, swiss chard nutrition can help with blood clotting and also help to prevent postmenopausal bone loss. Vitamin K can also help protect against liver and prostate cancer.
Swiss chard is a very good source of lutein and zeaxanthin which helps to protect the bodies' cells from free radical damage and can also plays a part in eye health.
Swiss chard also provides a good source of beta carotene which protects the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.
Swiss chard is high in vitamin A which plays a part in eye health and also helps to fight off viral infections.
One cup of swiss chard contains around 7 calories.
THE FULL NUTRITIONAL VALUE OF SWISS CHARD:
Chard, swiss, raw
Refuse: 8% (Tough stems and damaged leaves) Scientific Name: Beta vulgaris subsp. vulagaris NDB No: 11147 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup ------- 36g
Proximates
Water
g
33.36
Energy
kcal
7
Energy
kJ
28
Protein
g
0.65
Total lipid (fat)
g
0.07
Ash
g
0.58
Carbohydrate, by difference
g
1.35
Fiber, total dietary
g
0.6
Sugars, total
g
0.40
Minerals
Calcium, Ca
mg
18
Iron, Fe
mg
0.65
Magnesium, Mg
mg
29
Phosphorus, P
mg
17
Potassium, K
mg
136
Sodium, Na
mg
77
Zinc, Zn
mg
0.13
Copper, Cu
mg
0.064
Manganese, Mn
mg
0.132
Selenium, Se
mcg
0.3
Vitamins
Vitamin C, total ascorbic acid
mg
10.8
Thiamin
mg
0.014
Riboflavin
mg
0.032
Niacin
mg
0.144
Pantothenic acid
mg
0.062
Vitamin B-6
mg
0.036
Folate, total
mcg
5
Folic acid
mcg
0
Folate, food
mcg
5
Folate, DFE
mcg_DFE
5
Choline, total
mg
6.5
Betaine
mg
0.1
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
110
Retinol
mcg
0
Carotene, beta
mcg
1313
Carotene, alpha
mcg
16
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
2202
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
3960
Vitamin E (alpha-tocopherol)
mg
0.68
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
298.8
Lipids
Fatty acids, total saturated
g
0.011
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.011
18:0
g
0.000
Fatty acids, total monounsaturated
g
0.014
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
0.014
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.025
18:2 undifferentiated
g
0.023
18:3 undifferentiated
g
0.003
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.006
Threonine
g
0.030
Isoleucine
g
0.053
Leucine
g
0.047
Lysine
g
0.036
Methionine
g
0.007
Phenylalanine
g
0.040
Valine
g
0.040
Arginine
g
0.042
Histidine
g
0.013
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Swiss chard is similar to spinach and is very high in vitamin K.
