Nutrition facts: chard
| Nutrients (units) / 100 g | Cooked* | Raw |
|---|---|---|
| Energy (kcal) | 20 | 19 |
| Water (g) | 92,65 | 92,66 |
| Protein (g) | 1,88 | 1,8 |
| Lysine (g) | 0,103 | 0,099 |
| Cystine (g) | ||
| Methionine (g) | 0,02 | 0,019 |
| Fats (g) | 0,08 | 0,2 |
| Monounsaturates (g) | 0,016 | 0,04 |
| Oleic acid (g) | 0,016 | 0,04 |
| Polyunsaturates (g) | 0,028 | 0,07 |
| Linoleic acid (g) | 0,025 | 0,063 |
| Alpha-linolenic acid (g) | 0,003 | 0,007 |
| Saturates (g) | 0,012 | 0,03 |
| Trans fats (g) | ||
| Carbohydrates (g) | 4,13 | 3,74 |
| Sugars (g) | 1,1 | 1,1 |
| Fructose (g) | ||
| Glucose (g) | ||
| Maltose (g) | ||
| Sucrose (g) | ||
| Fibre (g) | 2,1 | 1,6 |
| Alcohol (g) | 0 | 0 |
| Phytosterols (mg) | ||
| Potassium, K (mg) | 549 | 379 |
| Sodium, Na (mg) | 179 | 213 |
| Calcium, Ca (mg) | 58 | 51 |
| Phosphorus, P (mg) | 33 | 46 |
| Magnesium, Mg (mg) | 86 | 81 |
| Iron, Fe (mg) | 2,26 | 1,8 |
| Zinc, Zn (mg) | 0,33 | 0,36 |
| Copper, Cu (mg) | 0,163 | 0,179 |
| Manganese, Mn (mg) | 0,334 | 0,366 |
| Selenium, Se (µg) | 0,9 | 0,9 |
| Vitamin A, RAE (µg) | 306 | 306 |
| Thiamin (mg) | 0,034 | 0,04 |
| Riboflavin (mg) | 0,086 | 0,09 |
| Niacin (mg) | 0,36 | 0,4 |
| Pantothenic acid (mg) | 0,163 | 0,172 |
| Vitamin B-6 (mg) | 0,085 | 0,099 |
| Folate, DFE (µg) | 9 | 14 |
| Vitamin C (mg) | 18 | 30 |
| Vitamin E (mg) | 1,89 | 1,89 |
| Vitamin K1 (µg) | 327,3 | 830 |
*Cooked: boiled and drained (without salt)
Source: USDA nutrient database (January 2013)