Chard, Swiss, boiled in unsalted water
Last updated 3 Nov 2026
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Swiss chard is a leafy green vegetable. The figures here describe chard boiled in unsalted water. It provides vitamins and minerals, with small amounts of carbohydrate and protein and very little fat. Per 100g, it contains 728µg of vitamin A (retinol equivalent), 100µg of folate, 550mg of potassium and 0.45g of salt.
Vitamin A supports normal vision and immune function, while folate is needed for normal cell division and blood formation. Potassium helps nerves and muscles work normally. Although no salt is added during boiling, chard contains naturally occurring sodium, which is included in the salt figure. This is relevant when monitoring salt intake. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 20 kcal |
Energy | 84 kJ |
Fat | 0.1g |
of which saturates | Trace |
Carbohydrate | 3.2g |
of which sugars | 0.4g |
1.9g | |
Salt | 0.45g |
Water | 93g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
728µg | |
0µg | |
18mg | |
0.03mg | |
0.09mg | |
0.4mg | |
0µg | |
100µg | |
58mg | |
2.3mg | |
86mg | |
33mg | |
550mg | |
Sodium | 180mg |
Other types of chard
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
19 kcal | 1.8g | 0.2g | – |
About these figures
Values are per 100g of the food as described (Literature sources). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.