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

Chard, swiss, cooked, boiled, drained, with salt have 0 milligrams of Cholesterol and 0.08 grams of fat.

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 20 calories, the 1% of your total daily needs.

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 4.13 grams of carbohydrates, 2.1 grams of fiber, 1.88 grams of protein, 415 milligrams of sodium, and 92.65 grams of water

It also contains some important vitamins you can see below: Vitamin A (6,124 IU), Vitamin K (327.3 µg) or Vitamin C (18.0 mg).

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

Energy

20 kcal

An average adult needs 2,000 calories per day, so you may have 20 calories from 100 grams of Chard, swiss, cooked, boiled, drained, with salt, the 1% of your total daily needs.

Carbohydrates

4.13 gr

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 4.13 grams of carbohydrates, the 1% of your total daily needs.

Sugars

1.1 mg

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 1.1 grams of sugars.

Dietary fiber

2.1 g

An average adults needs 25 grams of fiber per day. 100 grams of Chard, swiss, cooked, boiled, drained, with salt have 2.1 gr of dietary fiber, the 8% of your total daily needs.

Sodium

415 mg

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 415 milligrams of Sodium, the 28% of your total daily needs.

Water

92.65 g

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 92.65 grams of water, the 92.7% of the total weight.

Protein

1.88 g

100 grams of Chard, swiss, cooked, boiled, drained, with salt contain 1.88 grams of protein, the 4% of your total daily needs.
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How many vitamins in Chard, swiss, cooked, boiled, drained, with salt

People with low levels of vitamin in diet can suffer deficiency diseases. Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.

Some of the vitamins found in Chard, swiss, cooked, boiled, drained, with salt are: Vitamin A (6,124 IU), Vitamin K (327.3 µg) and Vitamin C (18.0 mg).

Vitamin A

6,124 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 6,124 IU of Vitamin A. It provides the 204% of the daily recommended value for the average adult.

Vitamin C

18.0 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 18.0 milligrams of Vitamin C. It provides the 30% of the daily recommended value for the average adult.

Vitamin E

1.89 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 1.89 milligrams of Vitamin E. It provides the 13% of the daily recommended value for the average adult.

Vitamin K

327.3 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 327.3 micrograms of Vitamin K, that’s the 409% of the daily recommended value for an adult.

Vitamin B-1

0.03 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 0.03 milligrams of Vitamin B-1, that’s the 2% of the daily recommended value for an adult.

Vitamin B-2

0.08 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 0.08 milligrams of Vitamin B-2, that’s the 5% of the daily recommended value for an adult.

Vitamin B-3

0.36 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 0.36 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.16 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 0.16 milligrams of Vitamin B-5, that’s the 2% of the daily recommended value for an adult.

Vitamin B-9

9 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 9 micrograms of Vitamin B-9, that’s the 2% of the daily recommended value for an adult.
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Minerals in Chard, swiss, cooked, boiled, drained, with salt

There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

The essential minerals present in Chard, swiss, cooked, boiled, drained, with salt are: Potassium (549 mg), Sodium (415 mg) and Magnesium (86 mg).


Calcium

58 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 58 milligrams of calcium, that’s the 6% of the daily recommended value for an adult.

Iron

2.26 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 2.26 milligrams of iron can be found on every 100 grams of Chard, swiss, cooked, boiled, drained, with salt, the 13% of the total daily recommended iron intake.

Potassium

549 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 549 milligrams of potassium, that’s the 12% of the daily recommended value for one person.

Magnesium

86 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 86 milligrams of magnesium can be found on every 100 grams of Chard, swiss, cooked, boiled, drained, with salt, the 22% of the total daily recommended magnesium intake.

Phosphorus

33 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 33 milligrams of phosphorus. It provides the 3% of the daily recommended value for the average adult.

Sodium

415 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 415 milligrams of sodium can be found on every 100 grams of Chard, swiss, cooked, boiled, drained, with salt, the 28% of the total daily recommended sodium intake.

Zinc

0.33 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 0.33 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.

Copper

0.16 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Chard, swiss, cooked, boiled, drained, with salt contains 0.16 milligrams of copper, that’s the 8% of the daily recommended value for a person.

Manganese

0.33 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Chard, swiss, cooked, boiled, drained, with salt, you can find 0.33 milligrams of manganese. It provides the 17% of the daily recommended value for the average adult.

Selenium

0.9 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 0.9 micrograms of selenium can be found on every 100 grams of Chard, swiss, cooked, boiled, drained, with salt, the 1% of the total daily recommended selenium intake.
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Calories in Chard, swiss, cooked, boiled, drained, with salt

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Chard, swiss, cooked, boiled, drained, with salt have 20 calories, the 1% of your total daily calorie needs.

Calories

20 Kcal

There are various gender and age groups to calculate the average Kcal intake per day.
A Sedentary women aged 14 to 25 years needs between 1,800 and 2,000 calories daily. However, a sedentary women aged 26 to 50 need 1,800 calories, while high active women with the same age need 2,200 calories.

Fats and Cholesterol

Total Fat

0.08 g

100 grams of Chard, swiss, cooked, boiled, drained, with salt have 0.08 gr of total fat, the 0% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Data Facts Table of Chard, swiss, cooked, boiled, drained, with salt

  per 100gr Daily value
NUTRIENTS
Energy 20 kcal 1 %
Total fat 0.08 g 0 %
Carbohydrates 4.13 gr 1 %
Cholesterol 0 mg 0 %
Sodium 415 mg 28 %
Water 92.65 mg 92.7 %
Protein 1.88 g 4 %
VITAMINS
Vitamin A   6,124 IU 204 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 18.0 mg 30 %
Vitamin D - -
Vitamin E 1.89 mg 13 %
Vitamin K   327.3 mg 409 %
Vitamin B-1 0.03 µg 2 %
Vitamin B-2 0.08 mg 5 %
Vitamin B-3 0.36 mg 2 %
Vitamin B-5 0.16 mg 2 %
Vitamin B-9 9 mg 2 %
MINERALS
Calcium 58 mg 6 %
Iron 2.26 mg 13 %
Potassium 549 mg 12 %
Phosphorus 33 mg 3 %
Sodium 415 mg 28 %
Zinc 0.33 mg 2 %
Copper 0.16 mg 8 %
Fluorine - -
Manganese 0.33 mg 17 %
Selenium 0.9 µg 1 %