Swiss Chard, Cooked, Boiled, Drained, Salted — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Arginine | 0.122 g |
| Ash | 1.26 g |
| Betaine | 0.1 mg |
| Caffeine | 0 mg |
| Calcium, Ca | 58 mg |
| Carbohydrate, by difference | 4.13 g |
| Carotene, alpha | 45 µg |
| Carotene, beta | 3650 µg |
| Cholesterol | 0 mg |
| Choline, total | 28.7 mg |
| Copper, Cu | 0.163 mg |
| Cryptoxanthin, beta | 0 µg |
| Energy | 84 kJ |
| Energy | 20 kcal |
| Fatty acids, total trans | 0 g |
| Fiber, total dietary | 2.1 g |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Folate, total | 9 µg |
| Folic acid | 0 µg |
| Histidine | 0.038 g |
| Iron, Fe | 2.26 mg |
| Isoleucine | 0.154 g |
| Leucine | 0.135 g |
| Lutein + zeaxanthin | 11000 µg |
| Lycopene | 0 µg |
| Lysine | 0.103 g |
| Magnesium, Mg | 86 mg |
| Manganese, Mn | 0.334 mg |
| Methionine | 0.02 g |
| Niacin | 0.36 mg |
| Pantothenic acid | 0.163 mg |
| Phenylalanine | 0.114 g |
| Phosphorus, P | 33 mg |
| Potassium, K | 549 mg |
| Protein | 1.88 g |
| Retinol | 0 µg |
| Riboflavin | 0.086 mg |
| Selenium, Se | 0.9 µg |
| Sodium, Na | 415 mg |
| Sugars, total including NLEA | 1.1 g |
| Theobromine | 0 mg |
| Thiamin | 0.034 mg |
| Threonine | 0.086 g |
| Total lipid (fat) | 0.08 g |
| Tryptophan | 0.018 g |
| Valine | 0.114 g |
| Vitamin A, IU | 6120 IU |
| Vitamin A, RAE | 306 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.085 mg |
| Vitamin C, total ascorbic acid | 18 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin E (alpha-tocopherol) | 1.89 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (phylloquinone) | 327 µg |
| Water | 92.6 g |
| Zinc, Zn | 0.33 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 169343, usda_sr (released 2018-04). https://bettermenu.live/tools/ingredient-search/us/foods/swiss-chard-cooked-boiled-drained-salted-169343/