Welcome to the nutritional density value in 3 different types of swiss chard, ranging from 74 to 68 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of swiss chard is Chard, swiss, raw. The nutritional density score (out of 100) or nutritional value of Chard, swiss, raw is 74.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 3 items from the general description 'swiss chard' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 3 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

swiss chard nutritional value per 100g

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of nutritional value from the 1 raw items is in Chard, swiss, raw where the nutritional content score is 74. The number of food items which are cooked are 2 items. The highest amount of nutritional value from the 2 cooked items is in Chard, swiss, cooked, boiled, drained, without salt where the score is 69. Comparing raw and cooked swiss chard shows that cooking can change the levels of nutritional value by 5.

For a serving per 100g, in a diet, the amount of Calories is 19 kcal (1% RDA), the amount of Protein is 1.8 g (3% RDA), the amount of Fat is 0.2 g, the amount of Carbohydrate is 3.74 g (3% RDA), the amount of Fiber is 1.6 g (6% RDA) and the amount of Sugar is 1.1 g (1% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in swiss chard per 100g

For the food Chard, swiss, raw the typical serving size is 1 cup (or 36 g). In terms of the gram weight and total content for this serving the Calories content is 6.84 kcal, the Protein content is 0.65 g, the Fat content is 0.07 g, the Carbohydrate content is 1.35 g, the Fiber content is 0.58 g and the Sugar content is 0.4 g. nutritional value and nutritional content in swiss chard

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 1.6 (kcal).The number of calories from Fat is 0.6 (kcal).The total calories from carbohydrate is 4.8 (kcal).nutritional value, calories and nutritional content in swiss chard

This list of 3 types of swiss chard, is brought to you by www.dietandfitnesstoday.com and ranges from Chard, swiss, raw through to Chard, swiss, cooked, boiled, drained, with salt where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of swiss chard.

swiss chard nutritional value per 100gswiss chard nutritional value per 100gswiss chard nutritional value per 100gswiss chard nutritional value per 100g

Average Content for swiss chard

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of swiss chard, based on the list below of 3 different items under the general description of swiss chard, is 70.33 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 19.67 kcal, the average amount of Protein is 1.85 g, the average amount of Fat is 0.12 g, the average amount of Carbohydrate is 4.00 g, the average amount of Fiber is 1.93 g and the average amount of Sugar is 1.10 g.

Median Amount

The median nutritional nutritional value value is found in Chard, swiss, cooked, boiled, drained, without salt which in 100 Calories contains 69 /100 of nutritional value. For this serving the amount of Calories is 20 kcal, the amount of Protein is 1.88 g, the amount of Fat is 0.08 g, the amount of Carbohydrate is 4.13 g, the amount of Fiber is 2.1 g and the amount of Sugar is 1.1 g.

Highest Nutritional Density Content

Using the list below for the 3 different swiss chard nutrition entries in our database, the highest amount of nutritional value is found in Chard, swiss, raw which has a nutritional value of 74. For a 100g serving the Calories content is 19 kcal, the Protein content is 1.8 g, the Fat content is 0.2 g, the Carbohydrate content is 3.74 g, the Fiber content is 1.6 g, the Sugar content is 1.1 g.

The lowest nutritional value is in Chard, swiss, cooked, boiled, drained, with salt which has a value of 68 /100 of nutritional value. For a 100g serving the amount of Calories is 20 kcal, the amount of Protein is 1.88 g, the amount of Fat is 0.08 g, the amount of Carbohydrate is 4.13 g, the amount of Fiber is 2.1 g, the amount of Sugar is 1.1 g.

The difference between the highest and lowest values gives a nutritional value range of 6. The range for the other nutrients are as follows; 1 kcal for Calories, 0.08 g for Protein, 0.12 g for Fat, 0.39 g for Carbohydrate, 0.5 g for Fiber, 0 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 cup, chopped (or 175 g) for Chard, swiss, cooked, boiled, drained, without salt the Calories content is 35 kcal, the Protein content is 3.29 g, the Fat content is 0.14 g, the Carbohydrate content is 7.23 g, the Fiber content is 3.68 g and the Sugar content is 1.93 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Swiss chard

1. Chard, swiss, raw - nutritional score 74 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
1.6 g (6%)1.1 g (1%)19 kcal (1%)3.74 g (3%)0.2 g (0%)1.8 g (3%)
  Typical Serving size of 1 cup (or 36g):
   0.58 g (2%) 0.4 g (0%) 6.84 kcal (0%) 1.35 g (1%) 0.07 g (0%) 0.65 g (1%)
  Other serving sizes 1 leaf (or 48g):
   0.77 g (3%) 0.53 g (1%) 9.12 kcal (0%) 1.8 g (1%) 0.1 g (0%) 0.86 g (2%)
2. Chard, swiss, cooked, boiled, drained, without salt - nutritional score 69 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.1 g (8%)1.1 g (1%)20 kcal (1%)4.13 g (3%)0.08 g (0%)1.88 g (3%)
  Typical Serving size of 1 cup and chopped (or 175g):
   3.68 g (15%) 1.93 g (2%) 35 kcal (2%) 7.23 g (6%) 0.14 g (0%) 3.29 g (6%)