Chard Nutrition Facts

9 calories in 1 leaf

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Calories in Chard
Chard, swiss, raw
9 calories in Chard, 1 leaf
1 leaf = 48g ≈ 0.106lb ≈ 1.69oz
0.19 calories / gram
0 Weight Watchers points
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Calorie Sources:69% carbohydrates; 23% proteins; 9% fats
Fats:96 mg (1 calorie, 0% by weight)
Carbohydrates:1.80 g (6 calories, 4% by weight)
Proteins:0.86 g (2 calories, 2% by weight)
Alcohol:~
Water:44.48 g (93% by weight)
Fat Composition:50% polyunsaturated; 29% monounsaturated; 21% saturated
Trans Fat :~
Dietary Fiber:0.77 g (2% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
1 leaf
Scientific Name:Beta vulgaris subsp. vulagaris
Refuse:8 %
Refuse Description:Tough stems and damaged leaves
Food Group:Vegetables and Vegetable Products
USDA #:11147
Tags: crab beet; mangold; perpetual spinach; seakale beet; silverbeet; spinach beet; swiss chard;
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Vitamin A:2936 IU
Retinol:~
Retinol Activity Equivalent:146.88 mcg
α-Carotene:21.60 mcg
β-Carotene:1.75 mg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:5.28 mg
Vitamin B-1:19.20 mcg
Vitamin B-2:43.20 mcg
Vitamin B-3:192 mcg
Vitamin B-5:81.60 mcg
Vitamin B-6:43.20 mcg
Vitamin B-9:6.72 mcg
Food folate:6.72 mcg
Dietary Folate Equivalent:6.72 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:8.64 mg
Vitamin C:14.40 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:907.20 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:398.40 mcg
Calcium (Ca):24.48 mg
Copper (Cu):81.60 mcg
Fluoride (F):~
Iron (Fe):864.00 mcg
Magnesium (Mg):38.88 mg
Manganese (Mn):172.80 mcg
Phosphorus (P):22.08 mg
Potassium (K):0.18 g
Selenium (Se):0.43 mcg
Sodium (Na):0.10 g
Zinc (Zn):172.80 mcg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:1.80 g
Dietary Fiber:0.77 g
Sugars Total:0.53 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:0.86 g
Essential amino acids
Phenylalanine:52.80 mg
Leucine:62.40 mg
Methionine:4.80 mg
Lysine:43.20 mg
Isoleucine:67.20 mg
Valine:52.80 mg
Threonine:38.40 mg
Tryptophan:4.80 mg
Histidine:14.40 mg
Arginine:52.80 mg
Non-essential amino acids
Alanine:~
Aspartic acid:~
Betaine:144 mcg
Cystine:~
Glutamic acid:~
Glycine:~
Hydroxyproline:~
Proline:~
Serine:~
Tyrosine:~
Fats Total:96 mg
Saturated fatty acids:14.40 mg
Monounsaturated fatty acids:19.20 mg
Polyunsaturated fatty acids:33.60 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:14.40 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:~
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:19.20 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:28.80 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:3.36 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.77 g
Caffeine:~
Theobromine:~
Product Type:Chard
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:2 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:3 / 10
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Did you know?...Oranges were taken to Europe by Arab traders more than 1,000 years ago.
Related: Celtuce
Chard, swiss, cooked, boiled, drained, without salt
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