Chard, cooked, fat not added in cooking
✓
Cup, Stalk And Leaves145 g
✓
Cup, Leaves Only175 g
✓
Cup, NFS145 g

Calories in 1 cup, stalk and leaves (145 g)
29 calories, 0.9 from fat
 
Carbs
6 g
 
Proteins
2.7 g
 
Fat
0.1 g
 
Sat. Fat
0 g

KEY FACTS

(learn about health benefits or risks)
  • Chard, cooked, fat not added in cooking has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.01 cal/oz).
  • Rich in vitamins and minerals (540.1%/cal) - a good source of Vitamin K (helps prevent cancer), Vitamin C (protects against immune system deficiencies), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Vitamin A (keeps skin and mucous membrane cells healthy), Potassium (helps reduce the risk of heart diseases and hypertension) and Iron (a vital element for muscle health).
  • Chard, cooked, fat not added in cooking contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
Calories Nutrition Risky Content
Low
Density
(0.2 cal/g)
High
Density
(540.1 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
2%
Carbs
12%
Fiber
0%
Fat
0%
Saturated Fat
0%
Cholesterol
24%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Helps prevent cancer; Fights Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Chard, cooked, fat not added in cooking

Serving Size: cup, stalk and leaves (145g)

* Amount Per Serving
Calories 29 cal
Calories from Fat 0.9 cal
% Daily Value
Total Fat 0.1 g 0.2%
Saturated Fat 0 g 0.1%
Cholesterol 0 mg 0%
Sodium 564.1 mg 23.5%
Total Carbohydrate 6 g 2%
Dietary Fiber 3 g 12.2%
Sugars (Added) 0 g 0%
Protein 2.7 g 5.4%
 
Vitamins
Vitamin A 1469.3 IU 29.4%
Vitamin B6 0.1 mg 6.2%
Vitamin B12 0 mcg 0%
Vitamin C 26 mg 43.3%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 472 mcg 590%
 
Minerals
Calcium (Ca) 84.1 mg 8.7%
Copper (Cu) 0.2 mg 11.7%
Iron (Fe) 3.3 mg 18.1%
Magnesium (Mg) 124.7 mg 31.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 791.7 mg 22.6%
Phosphorus (P) 47.9 mg 4.8%
Selenium (Se) 1.3 mcg 1.9%
Zinc (Zn) 0.5 mg 3.2%