Boiled and Drained Swiss Chard have 20 kcal of Energy per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.08 g of Fat per 100 grams, which is 0.082% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 1.88 g of Protein per 100 grams, which is 3.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 4.13 g of Carbohydrate per 100 grams, which is 3.18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 1.1 g of Sugars per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.012 g of Saturated Fat per 100 grams, which is 0.038% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.025 g of Omega 6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 92.65 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Boiled and Drained Swiss Chard have 306 μg of Vitamin A per 100 grams, which is 34% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.034 mg of Thiamine per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.086 mg of Vitamin B2 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.36 mg of Vitamin B3 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.085 mg of Vitamin B6 per 100 grams, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 18 mg of Vitamin C per 100 grams, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Boiled and Drained Swiss Chard have 1.89 mg of Vitamin E per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 327.3 μg of Vitamin K per 100 grams, which is 273% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 9 μg of Folate per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.163 mg of Copper per 100 grams, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 2.26 mg of Iron per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 86 mg of Magnesium per 100 grams, which is 20.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.334 mg of Manganese per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 33 mg of Phosphorus per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 549 mg of Potassium per 100 grams, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 179 mg of Sodium per 100 grams, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Boiled and Drained Swiss Chard have 0.33 mg of Zinc per 100 grams, which is 3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 grams of Boiled and Drained Swiss Chard: 100 grams of Boiled Swiss Chard has outstanding amounts of Vitamin K. It is an excellent source of Vitamin A. It also has a good amount of Vitamin C and Vitamin E. This vegetable has some Thiamine, Vitamin B2 and Vitamin B6. While 100 grams of product has trace amounts of Vitamin B3 and Folate, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Boiled and Drained Swiss Chard: 100 grams of Boiled Swiss Chard is an excellent source of Iron and Magnesium. It has a good amount of Copper, Manganese, Potassium and Sodium. It also has some Calcium, Phosphorus and Zinc. The product has trace amounts of Selenium.

Macronutrients in 100 grams of Boiled and Drained Swiss Chard: 100 grams of Boiled Swiss Chard has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.