Swiss Chard
Swiss chard is a low-calorie vegetable perfect for those seeking a light yet nutritious option. It stands out with its high vitamin K and vitamin A content, along with essential minerals like potassium and magnesium. Dietary fiber supports digestive health, while iron plays a key role in maintaining energy levels. Additionally, vitamin C contributes to strengthening the body’s natural defenses.
Macronutrient distribution
A Serving (36 g) of Swiss Chard contains 7 calories, 0.65 g of protein, 1.3 g of carbohydrates, and 0.07 g of fat.
- Protein
- 0.6 g30%
- Carbs
- 1.3 g62%
- Fat
- 0.1 g8%
of calories
Calorie Burn
How long would it take to burn off 7 calories?
- Walking3.5 mph, moderate pace1 min
- YogaModerate effort, gentle pace2 min
- SwimmingFreestyle, moderate effort1 min
- Biking12–14 mph, moderate effort1 min
- StairsStair climbing, moderate pace1 min
- Running5 mph (12 min/mile)1 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (36 g)
Carbohydrates
- Carbohydrates1.3 / 313 g(0%)
- Dietary Fiber0.58 / 38 g(2%)
- Soluble Fiber0.18 g
- Insoluble Fiber0.4 g
- Total Sugars0.4 g
- Other Carbohydrates0.37 g
Fats
- Total Fat0.07 / 83 g(0%)
- Saturated Fat0.01 / 25 g(0%)
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.03 g
- Oleic Acid0.01 g
- Linoleic Acid0.02 g
- Palmitic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0 g
Protein
- Protein0.65 / 56 g(1%)
Amino Acids
- Lysine0.04 g
- Valine0.04 g
- Arginine0.04 g
- Histidine0.01 g
- Threonine0.03 g
- Isoleucine0.05 g
- Methionine0.01 g
- Tryptophan0.01 g
- Phenylalanine0.04 g
- Leucine0.05 g
Vitamins
- Vitamin A113.4 / 900 ug(13%)
- Vitamin C10.8 / 90 mg(12%)
- Vitamin E0.63 / 15 mg(4%)
- Vitamin K298.8 / 120 ug(249%)
- Vitamin B60.04 / 1.3 mg(3%)
- Thiamin (B1)0.01 / 1.2 mg(1%)
- Riboflavin (B2)0.03 / 1.3 mg(2%)
- Niacin (B3)0.14 / 16 mg(1%)
- Folate5 / 400 ug(1%)
- Pantothenic Acid (B5)0.06 / 5 mg(1%)
- Choline6.5 / 550 mg(1%)
Minerals
- Calcium18.4 / 1,000 mg(2%)
- Iron0.65 / 8 mg(8%)
- Magnesium29.2 / 420 mg(7%)
- Phosphorus16.6 / 700 mg(2%)
- Potassium136.4 / 3,400 mg(4%)
- Sodium76.7 / 2,300 mg(3%)
- Zinc0.13 / 11 mg(1%)
- Copper0.06 / 0.9 mg(7%)
- Manganese0.14 / 2.3 mg(6%)
- Selenium0.28 / 55 ug(1%)
- Iodine1.4 / 150 ug(1%)
Other
- Water33.4 / 3,700 g(1%)
Sources
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