Vegetables and Vegetable Products
Chard, swiss, boiled, drained
Per 100 g of the edible portion · CNF 2026
20kcal per 100 g
1.9 gProtein
0.08 gFat
4.1 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 20 kcal84 kJ | — |
| Protein | 1.9 g | — |
| Fat | 0.08 g | 0% |
| of which saturated | 0.01 g | 0% |
| Monounsaturated fat | 0.02 g | — |
| Polyunsaturated fat | 0.03 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 4.1 g | — |
| of which sugars | 1.1 g | 1% |
| Fibre | 2.1 g | 8% |
| Sodium | 179 mg | 8% |
| Water | 92.7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 549 mg | 16% |
| Calcium | 58 mg | 4% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 33 mg | 3% |
| Iron | 2.3 mg | 13% |
| Zinc | 0.33 mg | 3% |
| Copper | 0.16 mg | 18% |
| Selenium | 0.9 µg | 2% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 306 µg | 34% |
| Beta-carotene | 3,652 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 327 µg | 273% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.36 mg | 2% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 18 mg | 20% |
In its food group
Position among 790 foods in “Vegetables and Vegetable Products”
Energy20 kcal · median 37 kcal
Protein1.9 g · median 2.1 g
Fibre2.1 g · median 2.2 g
Sugars1.1 g · median 2.2 g
Saturated fat0.01 g · median 0.05 g
Salt0.45 g · median 0.1 g
44% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Vitamin K327 µg · 273%
- Vitamin A306 µg · 34%
- Magnesium86 mg · 20%
- Vitamin C18 mg · 20%
- Copper0.16 mg · 18%
Other foods in the group
More from “Vegetables and Vegetable Products”
- Asparagus, raw20 kcal
- Beans, pinto, mature seeds, sprouted, boiled, drained, with salt20 kcal
- Cardoon, boiled, drained, with salt20 kcal
- Chrysanthemum, garland, boiled, drained20 kcal
- Chrysanthemum, garland, boiled, drained, with salt20 kcal
- Dock (sorrel), boiled, drained20 kcal
- Dock (sorrel), boiled, drained, with salt20 kcal
- Ginger root, pickled, canned, with artificial sweetener20 kcal
- Gourd, dishcloth (towelgourd), raw20 kcal
- Mustard greens, frozen, unprepared20 kcal
- Pepper, sweet, green, frozen, chopped, unprepared20 kcal
- Pepper, sweet, green, raw20 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.