Chard
What it is
Chard, often called Swiss chard, is a leafy vegetable. This record describes the raw food and should not be confused with beet root or a concentrated greens powder.
What it does
The reference contains 830 micrograms of phylloquinone vitamin K and 81 mg of magnesium per 100 g. Vitamin K is required for normal blood clotting.
Research context and ingredient forms
Raw and cooked greens can differ greatly in how much plant material fits into a cup. A raw per-100-g table cannot establish the vitamin content of every cooked serving.
Using this information
Use the edible raw weight for this profile or select a cooked record for a cooked portion. Added oil, cheese or sauces need to be counted separately.
Considerations
If you take warfarin, keep vitamin K intake consistent and discuss substantial dietary changes with your anticoagulation clinician.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 19 kcal per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 1.8 g per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 0.2 g per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 3.74 g per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 1.6 g per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 81 mg per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 379 mg per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 213 mg per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin K (phylloquinone) | 830 µg per 100 g edible portion | Chard, swiss, raw; Chard, swiss, raw SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Chard, swiss, raw
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Vitamin K: NIH Office of Dietary Supplements Fact Sheet
NIH Office of Dietary Supplements
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.