Chard, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Vibrant and leafy, raw chard offers a slightly bitter, earthy taste with a crisp texture, perfect for salads or juicing.
Per 100g reference serving, Chard, raw provides 19 kcal of energy, 1.8g protein (30% of calories), 3.74g total carbohydrates (62% of calories, including 1.6g dietary fiber and 1.1g sugars), and 0.2g total fat (8% of calories).
Vitamins Profile in Chard, raw (Per 100g)
Track how Chard, raw 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) | 30 mg | 33.3% DV |
| Vitamin A (RAE) | 306 µg | 34% DV |
| Vitamin E (Alpha-Tocopherol) | 1.89 mg | 12.6% DV |
| Vitamin K (Phylloquinone) | 830 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.04 mg | 3.3% DV |
| Vitamin B2 (Riboflavin) | 0.09 mg | 6.9% DV |
| Vitamin B3 (Niacin) | 0.4 mg | 2.5% DV |
| Vitamin B6 (Pyridoxine) | 0.099 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 14 µg | 3.5% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
| Choline | 18 mg | 3.3% DV |
| Beta-Carotene | 3647 µg | 100% DV |
| Alpha-Carotene | 45 µg | 3.8% DV |
| Lutein + Zeaxanthin | 11000 µg | 100% DV |
Minerals & Electrolytes in Chard, raw (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) | 1.8 mg | 10% DV |
| Calcium (Ca) | 51 mg | 3.9% DV |
| Magnesium (Mg) | 81 mg | 19.3% DV |
| Potassium (K) | 379 mg | 8.1% DV |
| Zinc (Zn) | 0.36 mg | 3.3% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 46 mg | 3.7% DV |
| Copper (Cu) | 0.179 mg | 19.9% DV |
| Sodium (Na) | 213 mg | 9.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.007 g | 0.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.063 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.04 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.07 g | 0.4% DV |
| Saturated Fat (SFA) | 0.03 g | 0.1% 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, raw contains 19 calories (kcal), 1.8g of protein, 3.74g of carbohydrates (1.6g fiber, 1.1g total sugars), and 0.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chard, raw has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -8.14 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Chard, raw: 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, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.