 |
| |
Swiss Chard Nutrition
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, rawRefuse: 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)
Back to the top of this page.
Take Me Home
Leave Swiss Chard Nutrition and go to Nutritional Values Of Vegetables
Leave Swiss Chard Nutrition and go to Nutritional Values Of fruit
|
|
