Swiss Chard
Calories
19
kcal / 100g
Glycemic Index
0
Low GI
Glycemic Load
1
Low
* Tender leaves
nutrition (per 100g)
Carbohydrates3.7 g
Sugars1.1 g
Fiber1.6 g
Protein1.8 g
Fat0.2 g
Vitamins
A
Retinol306 mcg34%
Retinol306 mcg34%
B1
Thiamin0.04 mg3%
Thiamin0.04 mg3%
B2
Riboflavin0.09 mg7%
Riboflavin0.09 mg7%
B3
Niacin0.4 mg3%
Niacin0.4 mg3%
B5
Pantothenic Acid0.17 mg3%
Pantothenic Acid0.17 mg3%
B6
Pyridoxine0.1 mg6%
Pyridoxine0.1 mg6%
B7
Biotin0 mcg0%
Biotin0 mcg0%
B9
Folate14 mcg4%
Folate14 mcg4%
B12
Cobalamin0 mcg0%
Cobalamin0 mcg0%
C
Ascorbic Acid30 mg33%
Ascorbic Acid30 mg33%
D
Calciferol0 mcg0%
Calciferol0 mcg0%
E
Tocopherol1.9 mg13%
Tocopherol1.9 mg13%
K
Phylloquinone830 mcg692%
Phylloquinone830 mcg692%
Minerals
Ca
Calcium51 mg4%
Calcium51 mg4%
Cu
Copper0.179 mg20%
Copper0.179 mg20%
Fe
Iron29 mg161%
Iron29 mg161%
Mg
Magnesium2 mg0%
Magnesium2 mg0%
Mn
Manganese81 mg3522%
Manganese81 mg3522%
P
Phosphorus1 mg0%
Phosphorus1 mg0%
K
Potassium379 mg8%
Potassium379 mg8%
Se
Selenium0.9 mcg2%
Selenium0.9 mcg2%
Na
Sodium213 mg9%
Sodium213 mg9%
Zn
Zinc0.36 mg3%
Zinc0.36 mg3%
Data Integrity & Reference Standards
To ensure the highest accuracy, FoodFactsPro follows international nutritional standards (USDA/FDA) for all calculations.
| Indicator | Low | Med | High |
|---|---|---|---|
| GI (Index) | 0-55 | 56-69 | 70+ |
| GL (Load) | 0-10 | 11-19 | 20+ |
| Nutrient | RDA Value | Unit |
|---|---|---|
| Vitamin A | 900 | mcg RAE |
| Vitamin C | 90 | mg |
| Potassium | 4700 | mg |
- Primary Source: USDA FoodData Central (2024 Release).
- Reference Standards: % DV based on FDA 2020 guidelines for a 2,000 kcal diet.
* Values represent averages. Content varies based on variety and ripeness.