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Chard

Nutrition facts and calories in chard, raw (Beta vulgaris var. cicla)

Check the calories in chards, as well as their nutritional composition. The nutritional content of the swiss chard is very low, so it give us very few calories, although fairly balanced between proteins and carbohydrates. The chard also gives us potassium, sodium and vitamin C, among other vitamins and minerals.

Contents of the page

Each 100 grams of Chard, raw contains:

Nutritional composition
Water
94.4 g
Carbohydrates
2.7 g
Proteins
2.1 g
Fiber
1 g
Fat
0.2 g
Fats (lipids)
Fat (total lipids)0.2 g
MUFAtraza
PUFAtraza
Saturated fattraza
Cholesterol0 mg
Carbohydrates
Fiber1 g
Carbohydrates2.7 g
Vitamins
A183 µg
B10.07 mg
B20.13 mg
B30.4 mg
B60.1 mg
B12traza
C35 mg
Dtraza
E0.03 mg
Minerals
Calcium80 mg
Iron2.3 mg
Potassium378 mg
Magnessium81 mg
Sodium170 mg
Phosphorus43 mg
Zinc0.2 mg

Calories in 100 grams of Chard, raw:

Energetic content

21 kcal

89 kJ

Carbohydrates: 51.4%

Proteins: 40%

Fat: 8.6%

How many calories do I need per day? Your daily caloric1 and nutritive2 intake needs

Eating 100 grams of Chard, raw you cover:
To burn these 21 Calories you can3...

About this application:

() Nutrition and energetic facts shown in this application have been calculated according to the published by the Spanish Agency of Health and Nutrition in the AESAN / BEDCA, Spanish Database of Food Composition v1.0 (2010). Keep in mind that the amount in grams of chard you choose refers to the edible part of this food.

(1) Daily Caloric Needs, DCN - Calorie requirements that we show here follows the established by FAO/WHO/UNU Expert Consultation on Human Energy Requirements. Although there are others, the FAO / WHO / UNU method is the most up-to-date.

(2) Nutrition scheme - The calculation of the necessary calories according to macronutrients follows a basic scheme of: 20% proteins; 30% fat; And 50% carbohydrates. That is, a standard generic ratio, but: Do you want to lose weight, or just the opposite? Or are you more interested in gaining muscle volume? This ratio will vary depending on each specific case and interest (see final note). And, moreover, it is best that you attend to quality rather than quantity, taking into account the nature of the nutrients contained in this food. Because it is not the same to obtain carbohydrates of glucose or fructose that of starch or polyols. Also not all fats are the same, we sholud not equate saturated fatty acids with unsaturated or hydrogenated (the unhealthy Trans fats). And something similar happens in the case of proteins, not all contain the same variety and quantity of essential amino acids, nor therefore have the same biological value.

(3) Caloric consumption - The calculation of energy consumption according to the activities is still established by the doctor Francisco Grande Covián.

() Remember: All this information has a purely orientative character. The best advice we can give you is that, to design your ideal diet, ask to doctors, dietitians and nutritionists.