Calories in Chard, swiss, cocinado, hervido, drenaje, sin sal
Generic food Cooked Verduras
Chard, swiss, cocinado, hervido, drenaje, sin sal contains 20 kcal per 100 g. A typical serving of 1 taza, picada (175 g) provides about 35 kcal.
Roughly 67% of its calories come from carbohydrates, with 30% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 273% of the Daily Value for Vitamina K, 34% of the Daily Value for Vitamina A and 20% of the Daily Value for magnesio.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 20 kcal | |
| Total fat ? | 0,08 g | 0,1% |
| Saturated fat ? | 0,012 g | 0,1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 179 mg | 8% |
| Total carbohydrates C | 4,1 g | 2% |
| Dietary fiber ? | 2,1 g | 8% |
| Total sugars I | 1,1 g | |
| Protein ? | 1,9 g | 4% |
| Vitamina A C | 306 µg | 34% |
| Vitamina C ? | 18 mg | 20% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E I | 1,9 mg | 13% |
| Vitamina K I | 327 µg | 273% |
| Thiamin (B1) ? | 0,034 mg | 3% |
| Riboflavin (B2) ? | 0,086 mg | 7% |
| Niacin (B3) ? | 0,36 mg | 2% |
| Ácido pantoténico (B5) ? | 0,16 mg | 3% |
| Vitamina B6 ? | 0,085 mg | 5% |
| Folate (B9) C | 9 µg | 2% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline I | 28,7 mg | 5% |
| Calcio ? | 58 mg | 4% |
| Iron ? | 2,3 mg | 13% |
| Magnesio ? | 86 mg | 20% |
| Fósforo ? | 33 mg | 3% |
| Potasio ? | 549 mg | 12% |
| Zinc ? | 0,33 mg | 3% |
| Copper ? | 0,16 mg | 18% |
| Manganese ? | 0,33 mg | 15% |
| Selenio C | 0,9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Carbohydrates 67%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,9 gbelow the median for productos vegetales y vegetales (median 2 g)
- Fiber2,1 gbelow the median for productos vegetales y vegetales (median 2,2 g)
- Sugars1,1 gin the lowest quarter of productos vegetales y vegetales (median 2,3 g)
- Fat0,08 gin the lowest quarter of productos vegetales y vegetales (median 0,3 g)
- Saturated fat0,012 gin the lowest quarter of productos vegetales y vegetales (median 0,052 g)
- Sodium179 mgabove the median for productos vegetales y vegetales (median 36 mg)
- Protein per 100 kcal9,4 gprotein density, useful for comparing foods with different calorie levels
- Water92,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada ? | 0,016 g |
|---|---|
| Grasa poliinsaturada ? | 0,028 g |
Amino acids (10)
| Tryptophan ? | 0,018 g |
|---|---|
| Threonine ? | 0,086 g |
| Isoleucine ? | 0,15 g |
| Leucine ? | 0,14 g |
| Lysine ? | 0,1 g |
| Metionina ? | 0,02 g |
| Phenylalanine ? | 0,11 g |
| Valine ? | 0,11 g |
| Arginine ? | 0,12 g |
| Histidina ? | 0,038 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Ácido linoléico (omega-6, 18:2) ? | 0,025 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0,012 g |
| SFA 18:0 ? | 0 g |
| MUFA 18:1 ? | 0,016 g |
| PUFA 18:3 ? | 0,003 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Betacaroteno I | 3.652 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxantina I | 11.015 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa I | 45 µg |
| Vitamina D (D2 + D3), Unidades Internacionales Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (12)
| Agua ? | 92,7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1,3 g |
| Theobromine Z | 0 mg |
| Energy C | 84 kJ |
| Vitamina A, UI C | 6.124 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida ? | 9 µg |
| Betaine I | 0,1 mg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido Z | 0 µg |
Other forms of Chard
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chard, swiss, cocinado, hervido, drenaje, con sal Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Chard, swiss, crudo Raw | 19 | 1,8 g | 3,7 g | 0,2 g |
| Chard, crudo Raw | 19 | 1,8 g | 3,7 g | 0,2 g |
| Chard, cocinado Cooked | 44 | 1,9 g | 3,9 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Espárragos, cocinado, hervido, drenaje Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Espárragos, cocinado, hervido, drenaje, con sal Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Cactus, cocinado, no grasa añadida Cooked | 16 | 1,3 g | 3,3 g | 0,09 g |
| Nopales, cocinado, sin sal Cooked | 15 | 1,4 g | 3,3 g | 0,05 g |
| Turnips, congelado, cocinado, hervido, drenaje, con sal Cooked | 21 | 1,5 g | 3,7 g | 0,24 g |
| Cauliflower, cocinado, hervido, drenaje, con sal Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Verdes de mostaza, cocinado, hervido, drenaje, sin sal Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
| Verdes de mostaza, cocinado, hervido, drenaje, con sal Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked chard?
100 g of cooked chard has 20 kcal. 1 taza, picada (175 g): about 35 kcal.
How much protein is in cooked chard?
Cooked chard contains 1,9 g of protein per 100 g (4% of the 50 g Daily Value), or 3,3 g in 1 taza, picada (175 g). About 30% of its calories come from protein. Compared with other productos vegetales y vegetales, that is below the median (median 2 g).
How many carbs are in cooked chard?
Cooked chard has 4,1 g of total carbohydrates per 100 g, including 2,1 g of fiber and 1,1 g of sugars.
How much fat is in cooked chard?
Cooked chard contains 0,08 g of fat per 100 g, of which 0,012 g is saturated (0,1% of the Daily Value).
What vitamins and minerals does cooked chard contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (273% DV), Vitamina A (34% DV), magnesio (20% DV), Vitamina C (20% DV) and copper (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked chard?
100 g contains 179 mg of sodium, 8% of the 2,300 mg Daily Value.
Does chard have the same nutrition cooked and raw?
No. Per 100 g, chard, swiss, cocinado, hervido, drenaje, sin sal has 20 kcal, while chard, swiss, crudo has 19 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170401. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.