Nutritional value of Swiss chard raw
Serving Size: 1 leaf, 48.0 g
Calories 9 Kcal. Calories from Fat 0.9 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 44.48 g | N/D |
| Energy | 9 Kcal | N/D |
| Energy | 38 kJ | N/D |
| Protein | 0.86 g | 1.72% |
| Total Fat (lipid) | 0.1 g | 0.29% |
| Ash | 0.77 g | N/D |
| Carbohydrate | 1.8 g | 1.38% |
| Total dietary Fiber | 0.8 g | 2.11% |
| Total Sugars | 0.53 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 24 mg | 2.40% |
| Iron, Fe | 0.86 mg | 10.75% |
| Magnesium, Mg | 39 mg | 9.29% |
| Phosphorus, P | 22 mg | 3.14% |
| Potassium, K | 182 mg | 3.87% |
| Sodium, Na | 102 mg | 6.80% |
| Zinc, Zn | 0.17 mg | 1.55% |
| Copper, Cu | 0.086 mg | 9.56% |
| Manganese, Mn | 0.176 mg | 7.65% |
| Selenium, Se | 0.4 µg | 0.73% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.019 mg | 1.58% |
| Vitamin B2 (Riboflavin) | 0.043 mg | 3.31% |
| Vitamin B3 (Niacin) | 0.192 mg | 1.20% |
| Vitamin B5 (Pantothenic acid) | 0.083 mg | 1.66% |
| Vitamin B6 (Pyridoxine) | 0.048 mg | 3.69% |
| Vitamin B9 (Folate, Folic acid) | 7 µg | 1.75% |
| Folate, DEF | 7 µg | N/D |
| Folate, food | 7 µg | N/D |
| Choline | 8.6 mg | 1.56% |
| Vitamin C (Ascorbic acid) | 14.4 mg | 16.00% |
| Fat-soluble Vitamins (Retinoids and Carotenoids) | ||
| Vitamin A, RAE | 147 µg | 21.00% |
| Vitamin A, IU | 2936 IU | N/D |
| Beta Carotene | 1751 µg | N/D |
| Alpha Carotene | 22 µg | N/D |
| Betaine | 0.1 mg | N/D |
| Lutein + zeaxanthin | 5280 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.91 mg | 6.07% |
| Vitamin K (phylloquinone) | 398.4 µg | 332.00% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.014 g | 0.02% |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.014 g | N/D |
| Fatty acids, total monounsaturated | 0.019 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.019 g | N/D |
| Fatty acids, total polyunsaturated | 0.034 g | 0.20% |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.03 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.003 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.008 g | 1.82% |
| Threonine | 0.04 g | 2.27% |
| Isoleucine | 0.071 g | 4.25% |
| Leucine | 0.062 g | 1.68% |
| Lysine | 0.048 g | 1.44% |
| Methionine | 0.009 g | N/D |
| Phenylalanine | 0.053 g | N/D |
| Valine | 0.053 g | 2.51% |
| Arginine | 0.056 g | N/D |
| Histidine | 0.017 g | 1.38% |
| Flavan-3-ols | Amount | % DV |
|---|---|---|
| (+)-Catechin | 0.7 mg | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Kaempferol | 2.8 mg | N/D |
| Myricetin | 1.5 mg | N/D |
| Quercetin | 1.1 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.