USDA reference food

Chard, cooked

1 cup of chard, cooked (150 g) has 70 calories, 3g of protein, 4.5g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709575). It is one of 5 USDA descriptions of chard.

FoodData Central 2709575, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (150g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 530mg23%

Total Carbohydrate 6g2%

Dietary Fiber 3g9%

Total Sugars 2g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 80mg6%

Iron 2.8mg16%

Potassium 590mg13%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.9g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 44; more than 12% of reference foods
Fiber per 100 g: 1.7g; more than 66% of reference foods

What a portion gives you

Fiber 3g9%

Protein 3g6%

Potassium 590mg13%

Calcium 80mg6%

Iron 2.8mg16%

Sodium 530mg23%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709575); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K1,299 µg in 1 cup (150 g), 1083% of the Daily Value
Vitamin A473 µg RAE in 1 cup (150 g), 53% of the Daily Value
Vitamin C33 mg in 1 cup (150 g), 37% of the Daily Value
Copper0.3 mg in 1 cup (150 g), 31% of the Daily Value
Magnesium126 mg in 1 cup (150 g), 30% of the Daily Value
Vitamin E3.6 mg in 1 cup (150 g), 24% of the Daily Value
Riboflavin0.1 mg in 1 cup (150 g), 10% of the Daily Value
Vitamin B60.2 mg in 1 cup (150 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709575), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 31% carbohydrate, 53% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	44.0	12%
Protein	1.88 g	23%
Total fat	2.95 g	40%
Carbohydrate	3.90 g	41%
Fiber	1.70 g	66%
Total sugars	1.15 g	48%
Sodium	352 mg	76%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (150 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.82 g	1.88 g	6%
Total lipid (fat)	4.42 g	2.95 g	6%
Carbohydrate, by difference	5.85 g	3.90 g	2%
Energy	66.0 kcal	44.0 kcal
Alcohol, ethyl	0 g	0 g
Water	134 g	89.3 g
Total Sugars	1.73 g	1.15 g
Fiber, total dietary	2.55 g	1.70 g	9%
Cholesterol	3.00 mg	2.00 mg	1%
Fatty acids, total saturated	1.12 g	0.75 g	6%
Fatty acids, total monounsaturated	1.52 g	1.01 g
Fatty acids, total polyunsaturated	1.29 g	0.86 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	81.0 mg	54.0 mg	6%
Iron, Fe	2.82 mg	1.88 mg	16%
Magnesium, Mg	126 mg	84.0 mg	30%
Phosphorus, P	72.0 mg	48.0 mg	6%
Potassium, K	593 mg	395 mg	13%
Sodium, Na	528 mg	352 mg	23%
Zinc, Zn	0.57 mg	0.38 mg	5%
Copper, Cu	0.28 mg	0.19 mg	31%
Selenium, Se	1.35 µg	0.90 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	18.0 µg	12.0 µg
Vitamin A, RAE	473 µg	315 µg	53%
Carotene, beta	5,418 µg	3,612 µg
Carotene, alpha	67.5 µg	45.0 µg
Vitamin E (alpha-tocopherol)	3.57 mg	2.38 mg	24%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	16,317 µg	10,878 µg
Vitamin C, total ascorbic acid	32.9 mg	21.9 mg	37%
Thiamin	0.057 mg	0.038 mg	5%
Riboflavin	0.13 mg	0.089 mg	10%
Niacin	0.59 mg	0.40 mg	4%
Vitamin B-6	0.17 mg	0.12 mg	10%
Folate, total	16.5 µg	11.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	28.5 mg	19.0 mg	5%
Vitamin K (phylloquinone)	1,299 µg	866 µg	1083%
Folic acid	0 µg	0 µg
Folate, food	16.5 µg	11.0 µg
Folate, DFE	16.5 µg	11.0 µg	4%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.029 g	0.019 g
SFA 6:0	0.021 g	0.014 g
SFA 8:0	0.012 g	0.0080 g
SFA 10:0	0.027 g	0.018 g
SFA 12:0	0.033 g	0.022 g
SFA 14:0	0.10 g	0.069 g
SFA 16:0	0.63 g	0.42 g
SFA 18:0	0.22 g	0.15 g
MUFA 18:1	1.47 g	0.98 g
PUFA 18:2	1.14 g	0.76 g
PUFA 18:3	0.14 g	0.095 g
PUFA 20:4	0.0015 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.022 g	0.015 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.013 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709575: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat chard

USDA lists 5 preparations of chard. The chard page puts them side by side, per 100 g and per portion.

Compare every chard preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov