Conversion Calculator

Amount of nutrients in 100 g (grams) of Chard, swiss, cooked, boiled, drained, with salt.

Nutrient	Amount and Unit	Percentage
Water	92.65 g	92.65%
Energy (calorie)	20 kcal
Energy (joule)	84 kJ
Protein	1.88 g	1.88%
Total lipid (fat)	0.08 g	0.08%
Ash	1.26 g	1.26%
Carbohydrate, by difference	4.13 g	4.13%
Fiber, total dietary	2.1 g	2.1%
Sugars, total	1.1 g	1.1%
Calcium, Ca	58 mg	0.06%
Iron, Fe	2.26 mg
Magnesium, Mg	86 mg	0.09%
Phosphorus, P	33 mg	0.03%
Potassium, K	549 mg	0.55%
Sodium, Na	415 mg	0.42%
Zinc, Zn	0.33 mg
Copper, Cu	0.163 mg
Manganese, Mn	0.334 mg
Selenium, Se	0.9 µg
Vitamin C, total ascorbic acid	18 mg	0.02%
Thiamin	0.034 mg
Riboflavin	0.086 mg
Niacin	0.36 mg
Pantothenic acid	0.163 mg
Vitamin B-6	0.085 mg
Folate, total	9 µg
Folic acid	0 µg
Folate, food	9 µg
Folate, DFE	9 µg
Choline, total	28.7 mg	0.03%
Betaine	0.1 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	306 µg
Retinol	0 µg
Carotene, beta	3652 µg
Carotene, alpha	45 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	6124 IU
Lycopene	0 µg
Lutein + zeaxanthin	11015 µg
Vitamin E (alpha-tocopherol)	1.89 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	327.3 µg
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.018 g	0.02%
Threonine	0.086 g	0.09%
Isoleucine	0.154 g	0.15%
Leucine	0.135 g	0.14%
Lysine	0.103 g	0.10%
Methionine	0.02 g	0.02%
Phenylalanine	0.114 g	0.11%
Valine	0.114 g	0.11%
Arginine	0.122 g	0.12%
Histidine	0.038 g	0.04%
Caffeine	0 mg
Theobromine	0 mg