USDA reference food · Vegetables and Vegetable Products

Chard, swiss, raw

1 leaf of chard, swiss, raw (48 g) has 10 calories, less than 1g of protein, 0g of fat and less than 1g of fiber (USDA FoodData Central, SR Legacy, FDC 169991). It is one of 5 USDA descriptions of chard.

FoodData Central 169991, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 leaf (48g)

AmountPortion

Amount per serving

Calories10

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 100mg4%

Total Carbohydrate 2g1%

Dietary Fiber <1g3%

Total Sugars <1g

Includes Added Sugars not declared

Protein <1g2%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 0.9mg5%

Potassium 180mg4%

* 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: 1.8g; more than 22% of 8,218 USDA reference foods
Calories per 100 g: 19; more than 3% of reference foods
Fiber per 100 g: 1.6g; more than 65% of reference foods

What a portion gives you

Fiber less than 1g3%

Protein less than 1g2%

Potassium 180mg4%

Calcium 20mg2%

Iron 0.9mg5%

Sodium 100mg4%

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

Source: USDA FoodData Central, SR Legacy (FDC 169991); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K398 µg in 1 leaf (48 g), 332% of the Daily Value
Vitamin A147 µg RAE in 1 leaf (48 g), 16% of the Daily Value
Vitamin C14 mg in 1 leaf (48 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 169991), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 62% carbohydrate, 8% 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	19.0	3%
Protein	1.80 g	22%
Total fat	0.20 g	13%
Carbohydrate	3.74 g	40%
Fiber	1.60 g	65%
Total sugars	1.10 g	48%
Sodium	213 mg	66%

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 (80)

The portion is 1 leaf (48 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	0.86 g	1.80 g	2%
Total lipid (fat)	0.096 g	0.20 g	0%
Carbohydrate, by difference	1.80 g	3.74 g	1%
Ash	0.77 g	1.60 g
Energy	9.12 kcal	19.0 kcal
Alcohol, ethyl	0 g	0 g
Water	44.5 g	92.7 g
Total Sugars	0.53 g	1.10 g
Fiber, total dietary	0.77 g	1.60 g	3%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.014 g	0.030 g	0%
Fatty acids, total monounsaturated	0.019 g	0.040 g
Fatty acids, total polyunsaturated	0.034 g	0.070 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	24.5 mg	51.0 mg	2%
Iron, Fe	0.86 mg	1.80 mg	5%
Magnesium, Mg	38.9 mg	81.0 mg	9%
Phosphorus, P	22.1 mg	46.0 mg	2%
Potassium, K	182 mg	379 mg	4%
Sodium, Na	102 mg	213 mg	4%
Zinc, Zn	0.17 mg	0.36 mg	2%
Copper, Cu	0.086 mg	0.18 mg	10%
Manganese, Mn	0.18 mg	0.37 mg	8%
Selenium, Se	0.43 µg	0.90 µg	1%

Vitamins (25)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	147 µg	306 µg	16%
Carotene, beta	1,751 µg	3,647 µg
Carotene, alpha	21.6 µg	45.0 µg
Vitamin E (alpha-tocopherol)	0.91 mg	1.89 mg	6%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	5,280 µg	11,000 µg
Vitamin C, total ascorbic acid	14.4 mg	30.0 mg	16%
Thiamin	0.019 mg	0.040 mg	2%
Riboflavin	0.043 mg	0.090 mg	3%
Niacin	0.19 mg	0.40 mg	1%
Pantothenic acid	0.083 mg	0.17 mg
Vitamin B-6	0.048 mg	0.099 mg	3%
Folate, total	6.72 µg	14.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	8.64 mg	18.0 mg	2%
Vitamin K (phylloquinone)	398 µg	830 µg	332%
Folic acid	0 µg	0 µg
Folate, food	6.72 µg	14.0 µg
Folate, DFE	6.72 µg	14.0 µg	2%
Betaine	0.14 mg	0.30 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
Tryptophan	0.0082 g	0.017 g
Threonine	0.040 g	0.083 g
Isoleucine	0.071 g	0.15 g
Leucine	0.062 g	0.13 g
Lysine	0.048 g	0.099 g
Methionine	0.0091 g	0.019 g
Phenylalanine	0.053 g	0.11 g
Valine	0.053 g	0.11 g
Arginine	0.056 g	0.12 g
Histidine	0.017 g	0.036 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.014 g	0.030 g
SFA 18:0	0 g	0 g
MUFA 18:1	0.019 g	0.040 g
PUFA 18:2	0.030 g	0.063 g
PUFA 18:3	0.0034 g	0.0070 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 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 169991: 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