Nutritional Content
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 84 kJ (20 kcal) |
| Carbohydrates | 4.13 |
| - Sugars | 1.10 |
| - Dietary fiber | 2.1 |
| Fat | 0.08 |
| Protein | 1.88 |
| Water | 92.65 |
| Alcohol | 0 |
| Caffeine | 0 |
| Vitamin A | 6124 IU |
| - beta-carotene | 3652 μg (34%) |
| - lutein and zeaxanthin | 11015 μg |
| Thiamine (vit. B1) | 0.034 mg (3%) |
| Riboflavin (vit. B2) | 0.086 mg (7%) |
| Niacin (vit. B3) | 0.360 mg (2%) |
| Pantothenic acid (B5) | 0.163 mg (3%) |
| Vitamin B6 | 0.085 mg (7%) |
| Folate (vit. B9) | 9 μg (2%) |
| Vitamin B12 | 0. μg (0%) |
| Choline | 28.7 mg (6%) |
| Vitamin C | 18.0 mg (22%) |
| Vitamin D | 0 μg (0%) |
| Vitamin D | 0 IU (0%) |
| Vitamin E | 1.89 mg (13%) |
| Vitamin K | 327.3 μg (312%) |
| Calcium | 58 mg (6%) |
| Iron | 2.26 mg (17%) |
| Magnesium | 86 mg (24%) |
| Manganese | 0.334 mg (16%) |
| Phosphorus | 33 mg (5%) |
| Potassium | 549 mg (12%) |
| Sodium | 179 mg (12%) |
| Zinc | 0.33 mg (3%) |
| Percentages are relative to US recommendations for adults. |
|
Swiss chard is high in vitamins A, K and C, with a 175 g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value. It is also rich in minerals, dietary fiber and protein.
Members of the Saurian clade of reptiles (specifically Iguana iguana) sometimes consume chard for its iron content: the stalk retains more iron compounds than the leaves, hence their rosy color.
All parts of the chard plant contain oxalic acid.
Read more about this topic: Chard
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