Swiss chard boiled with salt (1 cup, chopped, 175 g) has 35 calories, 3.3 g protein, 7.2 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 20 calories. Change the serving below and the label, the summary and the full nutrient table update together.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup, chopped (175 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 35 | 20 | |
| Total fat | 0.1 g | 0% | 0.08 g |
| Saturated fat | not reported | ||
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | not reported | ||
| Polyunsaturated fat | not reported | ||
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 726 mg | 32% | 415 mg |
| Total carbohydrate | 7.2 g | 3% | 4.13 g |
| Dietary fiber | 3.7 g | 13% | 2.1 g |
| Total sugars | 1.9 g | 1.1 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 3.3 g | 1.88 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 536 mcg | 60% | 306 mcg |
| Vitamin C | 32 mg | 35% | 18 mg |
| Vitamin E | 3.3 mg | 22% | 1.89 mg |
| Vitamin K | 573 mcg | 477% | 327 mcg |
| Thiamin (B1) | 0.06 mg | 5% | 0.03 mg |
| Riboflavin (B2) | 0.15 mg | 12% | 0.09 mg |
| Niacin (B3) | 0.63 mg | 4% | 0.36 mg |
| Vitamin B6 | 0.15 mg | 9% | 0.09 mg |
| Folate (DFE) | 16 mcg | 4% | 9 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 50 mg | 9% | 28.7 mg |
| Minerals | |||
| Calcium | 102 mg | 8% | 58 mg |
| Iron | 4 mg | 22% | 2.26 mg |
| Potassium | 961 mg | 20% | 549 mg |
| Magnesium | 151 mg | 36% | 86 mg |
| Phosphorus | 58 mg | 5% | 33 mg |
| Zinc | 0.58 mg | 5% | 0.33 mg |
| Copper | 0.29 mg | 32% | 0.16 mg |
| Manganese | 0.58 mg | 25% | 0.33 mg |
| Selenium | 1.6 mcg | 3% | 0.9 mcg |
| Other | |||
| Water | 162.1 g | 92.7 g | |
| Caffeine | 0 mg | 0 mg | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, chopped | 175 g | 35 | 7.2 g | 3.3 g | 0.1 g | 3.7 g | 1.9 g |
| 100 g | 100 g | 20 | 4.1 g | 1.9 g | 0.1 g | 2.1 g | 1.1 g |
| 1 oz | 28.4 g | 6 | 1.2 g | 0.5 g | <0.1 g | 0.6 g | 0.3 g |
Swiss chard boiled with salt (1 cup, chopped, 175 g) has 35 calories. 100 g has 20 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 35.
Swiss chard boiled with salt (1 cup, chopped, 175 g) has 573 mcg of vitamin K, 477% of the Daily Value. 100 g has 327 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Swiss chard boiled with salt (1 cup, chopped, 175 g) has 536 mcg of vitamin A, 60% of the Daily Value. 100 g has 306 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of swiss chard boiled with salt has 20 calories, 1.88 g protein, 4.13 g carbohydrate, 2.1 g fiber, 1.1 g sugars and 0.08 g fat.
About 67% of the calories in swiss chard boiled with salt come from carbohydrate, 3% from fat and 30% from protein (Atwater factors of 4, 9 and 4 calories per gram).
The same serving of swiss chard boiled with salt, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 730 mg | 32 % |
| Carbohydrate / Glucides | 7 g | 3 % |
| Fibre / Fibres | 4 g | 13 % |
| Sugars / Sucres | 2 g | 2 % |
| Protein / Protéines | 3 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 102 mg | 8 % |
| Iron / Fer | 4 mg | 22 % |
| Potassium | 961 mg | 28 % |
| Per 100g | |
|---|---|
| Energy | 84 kJ / 20 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 4.1 g |
| of which sugars | 1.1 g |
| Protein | 1.9 g |
| Salt | 1.0 g |
| Per 100g | Per 175g | %RI* | |
|---|---|---|---|
| Energy | 84 kJ 20 kcal |
146 kJ 35 kcal |
1.8% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 4.1g | 7.2g | 2.8% |
| of which sugars | 1.1g | 1.9g | 2.1% |
| Fibre | 2.1g | 3.7g | - |
| Protein | 1.9g | 3.3g | 6.6% |
| Salt | 1.0g | 1.8g | 30% |
If you make and sell a product that contains swiss chard boiled with salt, these free tools cover the next steps.
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169343: "Chard, swiss, cooked, boiled, drained, with salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗