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Swiss Chard Nutrition

Swiss Chard Nutrition Swiss chard is similar to spinach and is very high in vitamin K.

  • Jam packed full of vitamin K, swiss chard nutrition can help with blood clotting and also help to prevent postmenopausal bone loss. Vitamin K can also help protect against liver and prostate cancer.

  • Swiss chard is a very good source of lutein and zeaxanthin which helps to protect the bodies' cells from free radical damage and can also plays a part in eye health.

  • Swiss chard nutrition also provides a good source of beta carotene which protects the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.

  • Swiss chard is high in vitamin A which plays a part in eye health and also helps to fight off viral infections.

  • One cup of swiss chard contains around 7 calories.



    THE FULL NUTRITIONAL VALUE OF SWISS CHARD:

    Chard, swiss, raw

    Refuse: 8%  (Tough stems and damaged leaves)
    Scientific Name:  Beta vulgaris subsp. vulagaris
    NDB No: 11147 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup
    -------
    36g
    Proximates
    Water
    g
    33.36
    Energy
    kcal
    7
    Energy
    kJ
    28
    Protein
    g
    0.65
    Total lipid (fat)
    g
    0.07
    Ash
    g
    0.58
    Carbohydrate, by difference
    g
    1.35
    Fiber, total dietary
    g
    0.6
    Sugars, total
    g
    0.40
    Minerals
    Calcium, Ca
    mg
    18
    Iron, Fe
    mg
    0.65
    Magnesium, Mg
    mg
    29
    Phosphorus, P
    mg
    17
    Potassium, K
    mg
    136
    Sodium, Na
    mg
    77
    Zinc, Zn
    mg
    0.13
    Copper, Cu
    mg
    0.064
    Manganese, Mn
    mg
    0.132
    Selenium, Se
    mcg
    0.3
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    10.8
    Thiamin
    mg
    0.014
    Riboflavin
    mg
    0.032
    Niacin
    mg
    0.144
    Pantothenic acid
    mg
    0.062
    Vitamin B-6
    mg
    0.036
    Folate, total
    mcg
    5
    Folic acid
    mcg
    0
    Folate, food
    mcg
    5
    Folate, DFE
    mcg_DFE
    5
    Choline, total
    mg
    6.5
    Betaine
    mg
    0.1
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    110
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    1313
    Carotene, alpha
    mcg
    16
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    2202
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    3960
    Vitamin E (alpha-tocopherol)
    mg
    0.68
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    298.8
    Lipids
    Fatty acids, total saturated
    g
    0.011
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.011
    18:0
    g
    0.000
    Fatty acids, total monounsaturated
    g
    0.014
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.014
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.025
    18:2 undifferentiated
    g
    0.023
    18:3 undifferentiated
    g
    0.003
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.006
    Threonine
    g
    0.030
    Isoleucine
    g
    0.053
    Leucine
    g
    0.047
    Lysine
    g
    0.036
    Methionine
    g
    0.007
    Phenylalanine
    g
    0.040
    Valine
    g
    0.040
    Arginine
    g
    0.042
    Histidine
    g
    0.013
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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