Chard, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
When cooked, chard's earthy flavor mellows, and its leaves become tender, making it a versatile and nutritious side dish.
Per 100g reference serving, Chard, cooked provides 44 kcal of energy, 1.88g protein (15% of calories), 3.9g total carbohydrates (31% of calories, including 1.7g dietary fiber and 1.15g sugars), and 2.95g total fat (54% of calories).
Vitamins Profile in Chard, cooked (Per 100g)
Track how Chard, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 21.9 mg | 24.3% DV |
| Vitamin A (RAE) | 315 µg | 35% DV |
| Vitamin E (Alpha-Tocopherol) | 2.38 mg | 15.9% DV |
| Vitamin K (Phylloquinone) | 866 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.038 mg | 3.2% DV |
| Vitamin B2 (Riboflavin) | 0.089 mg | 6.8% DV |
| Vitamin B3 (Niacin) | 0.396 mg | 2.5% DV |
| Vitamin B6 (Pyridoxine) | 0.115 mg | 6.8% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 11 µg | 2.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 19 mg | 3.5% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 3612 µg | 100% DV |
| Alpha-Carotene | 45 µg | 3.8% DV |
| Lutein + Zeaxanthin | 10878 µg | 100% DV |
Minerals & Electrolytes in Chard, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.88 mg | 10.4% DV |
| Calcium (Ca) | 54 mg | 4.2% DV |
| Magnesium (Mg) | 84 mg | 20% DV |
| Potassium (K) | 395 mg | 8.4% DV |
| Zinc (Zn) | 0.38 mg | 3.5% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 48 mg | 3.8% DV |
| Copper (Cu) | 0.186 mg | 20.7% DV |
| Sodium (Na) | 352 mg | 15.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.095 g | 5.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.763 g | 5.5% DV |
| Monounsaturated Fat (MUFA) | 1.01 g | 3.4% DV |
| Polyunsaturated Fat (PUFA) | 0.858 g | 4.3% DV |
| Saturated Fat (SFA) | 0.747 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Chard, cooked contains 44 calories (kcal), 1.88g of protein, 3.9g of carbohydrates (1.7g fiber, 1.15g total sugars), and 2.95g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chard, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -8.48 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Chard, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chard, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.