Chard, swiss, raw
Nutrition Facts
Per serving (100 g)
Detailed Breakdown
| Fiber | 1.60 g | 6% DV |
| Sugar | 1.10 g | 2% DV |
| Saturated Fat | 0.03 g | 0% DV |
| Sodium | 213.00 mg | 9% DV |
| Vitamin A | 6,116.00 IU | 122% DV |
| Vitamin C | 30.00 mg | 33% DV |
| Calcium | 51.00 mg | 5% DV |
| Iron | 1.80 mg | 10% DV |
| Potassium | 379.00 mg | 8% DV |
* Daily Value (DV) based on 2,000 calorie diet. Source: USDA FoodData Central.
Understanding Chard, swiss, raw Nutrition
Per serving of 100g, Chard, swiss, raw provides 19 calories with a macronutrient split of roughly 30% protein, 62% carbohydrates, and 8% fat. This makes it a carbohydrate-dominant, low-calorie food within the Vegetables category.
Key nutritional highlights: Among the macronutrients and micronutrients tracked, Chard, swiss, raw stands out for its meaningful vitamin C (30.0mg) — antioxidant support; good potassium (379mg) — heart and muscle function.
How it fits in a balanced diet: With protein contributing roughly 30% of calories, this food can serve as a primary protein source in a meal. Pair with vegetables and a complex carbohydrate to create a balanced plate.
Note from Fanny Engriana (HealthSavvyGuide is engineered as a USDA FoodData aggregator, not medical practice): All numbers above are derived from official USDA FoodData Central. They reflect typical values for the food entry — actual values vary by brand, preparation, and source. For personalized nutrition guidance, consult a registered dietitian.