Chard, swiss, cooked, boiled, drained, with salt

Composition

Energy

Protein 1.9 g · 8 kcal/100g

Fat 0.1 g · 1 kcal/100g

Carbs 4.1 g · 17 kcal/100g

Fiber 2.1 g

Water 93 g

Total energy 20 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Total fat

0.1g

This food contains negligible fat

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 48%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Methionine + Cysteine (48% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 306 µg

Vitamin C 18.0 mg

Vitamin D 0.0 µg

Vitamin E 1.9 mg

Vitamin K 327 µg

Thiamin (B1) 0.03 mg

Riboflavin (B2) 0.09 mg

Niacin (B3) 0.4 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.09 mg

Folate (B9) 9 µg

Vitamin B12 0.00 µg

Minerals

Calcium 58 mg

Iron 2.3 mg

Magnesium 86 mg

Phosphorus 33 mg

Potassium 549 mg

Sodium 415 mg

Zinc 0.3 mg

Copper 0.16 mg

Manganese 0.33 mg

Selenium 0.9 µg

Notable source of Vitamin K (436% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.