Chard Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 21

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 213mg %14

Total Carbohydrate 4g %1

Dietary Fiber 2g %5

Total Sugars 1g

Protein 2g

Vitamin D 0.0IU %0

Calcium 51.0mg %3

Iron 1.8mg %10

Potassium 379mg %9

Phosphorus 46.0mg %4

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in chard

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B3 (Niacin) 0.4mg %3

Choline, total 18.0mg %3

Vitamin B1 (Thiamin) 0.0mg %3

Vitamin B5 (Pantothenic acid) 0.2mg %3

Vitamin B2 (Riboflavin) 0.1mg %7

Vitamin B6 0.1mg %8

Vitamin E 1.9mg %13

Vitamin C 30.0mg %33

Vitamin A 6116.0IU %204

Vitamin K 830.0µg %692

Minerals in chard

Selenium 0.9µg %2

Zinc 0.4mg %3

Calcium 51.0mg %4

Phosphorus 46.0mg %5

Potassium 379.0mg %10

Iron 1.8mg %10

Sodium 213.0mg %14

Manganese 0.4mg %16

Magnesium 81.0mg %19

Copper 0.2mg %20

Amino Acids in chard

Methionine 0.0g %2

Lysine 0.1g %4

Leucine 0.1g %4

Histidine 0.0g %5

Valine 0.1g %6

Tryptophan 0.0g %6

Threonine 0.1g %7

Isoleucine 0.1g %10

Phenylalanine 0.1g %12

Fatty Acids in chard

DPA 0.00g %0

Omega-3 0.00g %0

DHA 0.00g %0

EPA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of chard is 50.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Chard has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 50
Leucine 59 65
Histidine 15 18
Valine 39 55
Tryptophan 6 9
Threonine 23 42
Isoleucine 30 74
Met+Cys 22 10
Phe+Tyr 30 55

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in chard is 4.2 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of chard is 0.2 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in chard as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that chard is lacking.

Nutrient Density Score for chard is 64/100 (excellent).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for chard

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.01 <12
Potassium:Sodium 1.78 >2
Caclcium:Magnesium 0.63 <2
Iron:Copper 10.06 <15
Calcium:Phosphorus 1.11 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 79%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

61% of insulinogenic calories