Swiss Chard: Nutrient Profile
What is Swiss Chard richest in? Below are the vitamins, minerals and amino acids that 100 g of Swiss Chard delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Swiss Chard: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin K | 327 mcg | 🟢 272% | Blood clotting & bone |
| 2 | Vitamin A | 306 mcg | 🟡 34% | Vision, skin & immunity |
| 3 | Vitamin C | 18 mg | 🟡 20% | Antioxidant; builds collagen |
| 4 | Vitamin E | 1.9 mg | 🟡 13% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Magnesium | 86 mg | 🟡 20% | Muscle, nerves & energy |
| 2 | Copper | 0.2 mg | 🟡 18% | Iron use; connective tissue |
| 3 | Manganese | 0.3 mg | 🟡 15% | Bone & metabolism |
| 4 | Iron | 2.3 mg | 🟡 13% | Carries oxygen in blood |
| 5 | Potassium | 549 mg | 🟡 12% | Blood pressure & fluid balance |
Values are per 100 g of the USDA FoodData Central record FDC 170401, “Chard, swiss, cooked, boiled, drained, without salt” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.