🥗 FoodData Explorer

Chard, swiss, raw

Ingredient code 11147

Values come from the USDA FNDDS survey nutrient database, which derives ingredient-level nutrient content from USDA's Standard Reference and Foundation Foods analyses. They are per 100 g of the ingredient as described, not per serving.

Nutrient values (38)

27 more nutrients — out of 65 measured per 100g — were recorded at zero and aren't shown below.

NutrientValue / 100gUnitSource
Water92.66GSR Legacy
Energy19KCALSR Legacy
Protein1.8GSR Legacy
Total lipid (fat)0.2GSR Legacy
Carbohydrate, by difference3.74GSR Legacy
Fiber, total dietary1.6GSR Legacy
Sugars, Total1.1GSR Legacy
Calcium, Ca51MGSR Legacy
Iron, Fe1.8MGSR Legacy
Magnesium, Mg81MGSR Legacy
Phosphorus, P46MGSR Legacy
Potassium, K379MGSR Legacy
Sodium, Na213MGSR Legacy
Zinc, Zn0.36MGSR Legacy
Copper, Cu0.179MGSR Legacy
Selenium, Se0.9UGSR Legacy
Vitamin C, total ascorbic acid30MGSR Legacy
Thiamin0.04MGSR Legacy
Riboflavin0.09MGSR Legacy
Niacin0.4MGSR Legacy
Vitamin B-60.099MGSR Legacy
Folate, total14UGSR Legacy
Folate, food14UGSR Legacy
Folate, DFE14UGSR Legacy
Choline, total18MGSR Legacy
Vitamin A, RAE306UGSR Legacy
Carotene, beta3,647UGSR Legacy
Carotene, alpha45UGSR Legacy
Lutein + zeaxanthin11,000UGSR Legacy
Vitamin E (alpha-tocopherol)1.89MGSR Legacy
Vitamin K (phylloquinone)830UGSR Legacy
Fatty acids, total saturated0.03GSR Legacy
SFA 16:00.03GSR Legacy
Fatty acids, total monounsaturated0.04GSR Legacy
MUFA 18:10.04GSR Legacy
Fatty acids, total polyunsaturated0.07GSR Legacy
PUFA 18:20.063GSR Legacy
PUFA 18:30.007GSR Legacy

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.