Non-starchy VegetablesBasic Food

Chard

Raw

Nutrition overview

1 serving · 36 g · Raw

Chard provides 7 calories, 0.6 g protein, 1.3 g carbs, and 0.1 g fat per 1 serving · 36 g.

calories

Protein

0.6g

Carbs

1.3g

Fat

0.1g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	0.6 g
Total fat	0.1 g
Total carbohydrate (by difference)	1.3 g
Dietary fiber	0.6 g
Total sugars	0.4 g
Minerals
Calcium	18.4 mg
Iron	0.65 mg
Magnesium	29.2 mg
Phosphorus	16.6 mg
Potassium	136.4 mg
Sodium	76.7 mg
Zinc	0.13 mg
Copper	0.06 mg
Manganese	0.09 mg
Selenium	0.3 mcg
Vitamins
Vitamin A, RAE	110.2 mcg
Vitamin C	10.8 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.7 mg
Vitamin K1 (phylloquinone)	298.8 mcg
Thiamin (B1)	0.01 mg
Riboflavin (B2)	0.03 mg
Niacin (B3)	0.14 mg
Pantothenic acid (B5)	0.05 mg
Vitamin B6	0.04 mg
Folate, DFE	5.0 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	6.5 mg

Practical calorie guide

One cup of chard (36 g) has 7 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	9 g	2	0.2 g	0.3 g	0.0 g
½ serving	18 g	3	0.3 g	0.7 g	0.0 g
1 serving	36 g	7	0.6 g	1.3 g	0.1 g
2 servings	72 g	14	1.3 g	2.7 g	0.1 g

Nutrition records and methodology

Primary calorie record

Chard, raw

USDA FoodData Central FNDDS 2021-2023

Record 2709574 · 98% match

Contributing sources

USDA FoodData Central FNDDS 2021-2023
USDA Agricultural Research Service · FNDDS 2021-2023 / 2024-10-31 · CC0 1.0 / United States public domain
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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