Swiss Chard
Description
Swiss chard, a variety of the large, edible leafstock Beta vulgaris cicla; a kind of beet.
Swiss chard is an excellent source of provitamin A carotenoids, iron, vitamin C, vitamin K, potassium and magnesium, as well as a good calcium and riboflavin.
Available from April through November with peak supplies June through October.
Caloric Content
| 1 | 2 | |
| Calories: | 26 | 18 |
| Protein: | 2.6 | 1.65 gm |
| Carbohydrates: | 4.8 | 3.64 gm |
| Fiber: | 1 | .83 gm |
| Total fats: | .3 | .07 gm |
| Saturated fats: | - | - gm |
| Unsaturated fats: | - | .0 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 145 grams
2. Boiled, Drained - 1/2 cup chopped, 88 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 7830 | 2762 | 5000 IU |
| Thiamine: | .06 | .030 | 1.7 mg |
| Vitamin B-2: | .16 | .076 | 1.7 mg |
| Vitamin B-6: | - | - | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .6 | .317 | 20 mg |
| Pantothenic Acid: | .25 | .143 | 10 mg |
| Folic acid: | .045 | - | 400 mcg |
| Vitamin C: | 23 | 15.8 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 cup, 145 grams
2. Boiled, Drained - 1/2 cup chopped, 88 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 106 | 51 | 1000 mg |
| Copper: | .16 | - | 2 mg |
| Iron: | 2.6 | 1.99 | 18 mg |
| Magnesium: | 97 | 76 | 400 mg |
| Manganese: | .45 | - | n/a mg |
| Phosphorus: | 35 | 29 | 1000 mg |
| Potassium: | 465 | 483 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 125 | 158 | n/a mg |
| Zinc: | - | - | 15 mg |
1. Raw - 1 cup, 145 grams
2. Boiled, Drained - 1/2 cup chopped, 88 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .026 | .016 gm |
| Threonine: | .125 | .076 gm |
| Isoleucine: | .223 | .136 gm |
| Leucine: | .196 | .119 gm |
| Lysine: | .149 | .981 gm |
| Methionine: | .029 | .018 gm |
| Cysteine: | - | - gm |
| Phenylalanine: | .165 | .100 gm |
| Tyrosine: | - | - gm |
| Valine: | .165 | .100 gm |
| Arginine: | .177 | .107 gm |
| Histidine: | .055 | .033 gm |
| Alanine: | - | - gm |
| Aspartic acid: | - | - gm |
| Glutamic acid: | - | - gm |
| Glycine: | - | - gm |
| Proline: | - | - gm |
| Serine: | - | - gm |
1. Raw - 1 cup, 145 grams
2. Boiled, Drained - 1/2 cup chopped, 88 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Kreutner, Patricia A. Nutrition In Perspective. Prentice-Hall: Englewood Cliffs. 1980.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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