USDA reference food · Vegetables and Vegetable Products
Chard, swiss, cooked, boiled, drained, with salt
1 cup, chopped of chard, swiss, cooked, boiled, drained, with salt (175 g) has 35 calories, 3g of protein, 0g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 169343). It is one of 5 USDA descriptions of chard.
FoodData Central 169343, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), 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
- 20
- more than 3% of reference foods
- Fiber per 100 g
- 2.1g
- more than 71% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169343); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K573 µg in 1 cup, chopped (175 g), 477% of the Daily Value
- Vitamin A536 µg RAE in 1 cup, chopped (175 g), 60% of the Daily Value
- Magnesium151 mg in 1 cup, chopped (175 g), 36% of the Daily Value
- Vitamin C32 mg in 1 cup, chopped (175 g), 35% of the Daily Value
- Copper0.3 mg in 1 cup, chopped (175 g), 32% of the Daily Value
- Manganese0.6 mg in 1 cup, chopped (175 g), 25% of the Daily Value
- Vitamin E3.3 mg in 1 cup, chopped (175 g), 22% of the Daily Value
- Riboflavin0.2 mg in 1 cup, chopped (175 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169343), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 67% carbohydrate, 3% fat and 30% 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 | 20.0 | 3% |
| Protein | 1.88 g | 23% |
| Total fat | 0.080 g | 6% |
| Carbohydrate | 4.13 g | 41% |
| Fiber | 2.10 g | 71% |
| Total sugars | 1.10 g | 48% |
| Sodium | 415 mg | 79% |
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 (57)
The portion is 1 cup, chopped (175 g); % DV is for that portion.
Energy, macronutrients and sugars (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.29 g | 1.88 g | 7% |
| Total lipid (fat) | 0.14 g | 0.080 g | 0% |
| Carbohydrate, by difference | 7.23 g | 4.13 g | 3% |
| Ash | 2.21 g | 1.26 g | |
| Energy | 35.0 kcal | 20.0 kcal | |
| Water | 162 g | 92.7 g | |
| Total Sugars | 1.93 g | 1.10 g | |
| Fiber, total dietary | 3.67 g | 2.10 g | 13% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 102 mg | 58.0 mg | 8% |
| Iron, Fe | 3.95 mg | 2.26 mg | 22% |
| Magnesium, Mg | 151 mg | 86.0 mg | 36% |
| Phosphorus, P | 57.8 mg | 33.0 mg | 5% |
| Potassium, K | 961 mg | 549 mg | 20% |
| Sodium, Na | 726 mg | 415 mg | 32% |
| Zinc, Zn | 0.58 mg | 0.33 mg | 5% |
| Copper, Cu | 0.29 mg | 0.16 mg | 32% |
| Manganese, Mn | 0.58 mg | 0.33 mg | 25% |
| Selenium, Se | 1.57 µg | 0.90 µg | 3% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 536 µg | 306 µg | 60% |
| Carotene, beta | 6,391 µg | 3,652 µg | |
| Carotene, alpha | 78.8 µg | 45.0 µg | |
| Vitamin E (alpha-tocopherol) | 3.31 mg | 1.89 mg | 22% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 19,276 µg | 11,015 µg | |
| Vitamin C, total ascorbic acid | 31.5 mg | 18.0 mg | 35% |
| Thiamin | 0.060 mg | 0.034 mg | 5% |
| Riboflavin | 0.15 mg | 0.086 mg | 12% |
| Niacin | 0.63 mg | 0.36 mg | 4% |
| Pantothenic acid | 0.29 mg | 0.16 mg | |
| Vitamin B-6 | 0.15 mg | 0.085 mg | 9% |
| Folate, total | 15.8 µg | 9.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 50.2 mg | 28.7 mg | 9% |
| Vitamin K (phylloquinone) | 573 µg | 327 µg | 477% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 15.8 µg | 9.00 µg | |
| Folate, DFE | 15.8 µg | 9.00 µg | 4% |
| Betaine | 0.17 mg | 0.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.032 g | 0.018 g | |
| Threonine | 0.15 g | 0.086 g | |
| Isoleucine | 0.27 g | 0.15 g | |
| Leucine | 0.24 g | 0.14 g | |
| Lysine | 0.18 g | 0.10 g | |
| Methionine | 0.035 g | 0.020 g | |
| Phenylalanine | 0.20 g | 0.11 g | |
| Valine | 0.20 g | 0.11 g | |
| Arginine | 0.21 g | 0.12 g | |
| Histidine | 0.066 g | 0.038 g |
Source: USDA FoodData Central, FDC 169343: 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.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
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