Swiss chard, boiled
| Swiss chard, boiled (Note: "--" indicates data is unavailable) |
||
| amount | 1.00 cup | |
| total weight | 175.00 g | |
| Basic Components | ||
|---|---|---|
| nutrient | amount | %DV |
| calories | 35.00 | |
| calories from fat | 1.26 | |
| calories from saturated fat | 0.19 | |
| protein | 3.29 g | |
| carbohydrates | 7.25 g | |
| dietary fiber | 3.68 g | 14.72 |
| soluble fiber | -- g | |
| insoluble fiber | -- g | |
| sugar - total | 0.70 g | |
| monosaccharides | 0.70 g | |
| disaccharides | 0.00 g | |
| other carbs | 2.87 g | |
| fat - total | 0.14 g | |
| saturated fat | 0.02 g | |
| mono fat | 0.03 g | |
| poly fat | 0.05 g | |
| trans fatty acids | 0.00 g | |
| cholesterol | 0.00 mg | |
| water | 162.14 g | |
| ash | 2.21 g | |
| Vitamins | ||
| nutrient | amount | %DV |
| vitamin A IU | 5493.25 IU | 109.86 |
| vitamin A RE | 549.50 RE | |
| A - carotenoid | 549.50 RE | 7.33 |
| A - retinol | 0.00 RE | |
| A - beta carotene | 3274.25 mcg | |
| thiamin - B1 | 0.06 mg | 4.00 |
| riboflavin - B2 | 0.15 mg | 8.82 |
| niacin - B3 | 0.63 mg | 3.15 |
| niacin equiv | 1.16 mg | |
| vitamin B6 | 0.15 mg | 7.50 |
| vitamin B12 | 0.00 mcg | 0.00 |
| biotin | 10.50 mcg | 3.50 |
| vitamin C | 31.50 mg | 52.50 |
| vitamin D IU | 0.00 IU | 0.00 |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 3.31 mg | 16.55 |
| vitamin E IU | 4.93 IU | |
| vitamin E mg | 3.31 mg | |
| folate | 15.05 mcg | 3.76 |
| vitamin K | 572.80 mcg | 716.00 |
| pantothenic acid | 0.29 mg | 2.90 |
| Minerals | ||
| nutrient | amount | %DV |
| boron | -- mcg | |
| calcium | 101.50 mg | 10.15 |
| chloride | -- mg | |
| chromium | -- mcg | -- |
| copper | 0.29 mg | 14.50 |
| fluoride | -- mg | -- |
| iodine | -- mcg | -- |
| iron | 3.96 mg | 22.00 |
| magnesium | 150.50 mg | 37.63 |
| manganese | 0.58 mg | 29.00 |
| molybdenum | -- mcg | -- |
| phosphorus | 57.75 mg | 5.78 |
| potassium | 960.75 mg | |
| selenium | 1.58 mcg | 2.26 |
| sodium | 313.25 mg | |
| zinc | 0.58 mg | 3.87 |
| Saturated Fats | ||
| nutrient | amount | %DV |
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.02 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.00 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g | |
| Mono Fats | ||
| nutrient | amount | %DV |
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.00 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 0.03 g | |
| 20:1 eicosen | 0.00 g | |
| 22:1 erucic | 0.00 g | |
| 24:1 nervonic | 0.00 g | |
| Poly Fats | ||
| nutrient | amount | %DV |
| 18:2 linoleic | 0.04 g | |
| 18:3 linolenic | 0.01 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.00 g | |
| Other Fats | ||
| nutrient | amount | %DV |
| omega 3 fatty acids | 0.01 g | 0.42 |
| omega 6 fatty acids | 0.04 g | |
| Amino Acids | ||
| nutrient | amount | %DV |
| alanine | 0.00 g | |
| arginine | 0.21 g | |
| aspartate | 0.00 g | |
| cystine | 0.00 g | 0.00 |
| glutamate | 0.00 g | |
| glycine | 0.00 g | |
| histidine | 0.07 g | 5.43 |
| isoleucine | 0.27 g | 23.48 |
| leucine | 0.24 g | 9.49 |
| lysine | 0.18 g | 7.66 |
| methionine | 0.04 g | 5.41 |
| phenylalanine | 0.20 g | 16.81 |
| proline | 0.00 g | |
| serine | 0.00 g | |
| threonine | 0.15 g | 12.10 |
| tryptophan | 0.03 g | 9.38 |
| tyrosine | 0.00 g | 0.00 |
| valine | 0.20 g | 13.61 |
| Other | ||
| nutrient | amount | %DV |
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | -- mg | |
| aspartame | -- mg | |
| saccharin | -- mg | |
| sugar alcohol | -- g | |
| glycerol | -- g | |
| inositol | -- g | |
| mannitol | -- g | |
| sorbitol | -- g | |
| xylitol | -- g | |
| organic acids | -- mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | -- mg | -- |
| taurine | -- mg | |
| Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database. | ||