Chard, cooked
✓
Cup, Stalk And Leaves150 g
✓
Cup, Leaves Only180 g
✓
Cup, NFS150 g

Calories in 1 cup, stalk and leaves (150 g)
51 calories, 22.5 from fat
 
Carbs
6 g
 
Proteins
2.7 g
 
Fat
2.5 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Chard, cooked 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 (317.8%/cal) - a good source of Vitamin K (helps prevent coronary artery disease and heart failure), Vitamin C (protects against immune system deficiencies), Vitamin A (fights cancer and slows down tumor growth), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Potassium (it plays an important role for normal muscle contraction) and Iron (aids in transporting oxygen to the body cells).
  • Chard, cooked contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
Calories Nutrition Risky Content
Low
Density
(0.3 cal/g)
High
Density
(317.8 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
6%
Protein
2%
Carbs
12%
Fiber
4%
Fat
3%
Saturated Fat
0%
Cholesterol
25%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent cancer.

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

Serving Size: cup, stalk and leaves (150g)

* Amount Per Serving
Calories 51 cal
Calories from Fat 22.5 cal
% Daily Value
Total Fat 2.5 g 3.9%
Saturated Fat 0.5 g 2.5%
Cholesterol 0 mg 0%
Sodium 594 mg 24.8%
Total Carbohydrate 6 g 2%
Dietary Fiber 3 g 12%
Sugars (Added) 0 g 0%
Protein 2.7 g 5.5%
 
Vitamins
Vitamin A 1590 IU 31.8%
Vitamin B6 0.3 mg 13.7%
Vitamin B12 0.4 mcg 7.2%
Vitamin C 26.1 mg 43.5%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 479.4 mcg 599.3%
 
Minerals
Calcium (Ca) 85.5 mg 9%
Copper (Cu) 0.2 mg 11.9%
Iron (Fe) 3.3 mg 18.3%
Magnesium (Mg) 124.5 mg 31.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 798 mg 22.8%
Phosphorus (P) 48 mg 4.8%
Selenium (Se) 1.4 mcg 1.9%
Zinc (Zn) 0.5 mg 3.2%