17 Fit Food calories Vegetables and mushrooms
Swiss chard calories and nutrition facts
Swiss chard: 19 kcal per 100 g, protein 1.8 g, fat 0.2 g, carbs 2.1 g. Typical serving (80 g): 15 kcal.
Swiss chard has glossy leaves and crunchy stems in white, red or rainbow colors; the leaves cook like spinach, while the stems need a few minutes longer. At about 19 kcal per 100 g raw, it’s among the lightest vegetables, and it’s rich in vitamin K, vitamin A and vitamin C.
- Low energy
- High in fibre
- Fat-free
- High in vitamin K
- Protein 38%
- Fat 9%
- Carbs 45%
- Other 8%
In everyday portions
- Typical serving · 80 g 15 kcal P 1.4 · F 0.2 · C 1.7 g
- 100 kcal is 530 g this much of it gives 100 kcal
- Energy density Very low 0.19 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 19 kcal 79 kJ <1%
- Protein 1.8 g 4%
- Fat 0.2 g <1%
- Carbs available, without fibre 2.1 g <1%
- Fibre 1.6 g
- Salt 0.53 g 9%
Where the calories come from
- Protein 38%
- Fat 9%
- Carbs 45%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 306 µg 38%
- Vitamin D 0 µg 0%
- Vitamin E 1.9 mg 16%
- Vitamin K 830 µg 1107%
- Vitamin C 30 mg 38%
- Vitamin B1 thiamin 0.04 mg 4%
- Vitamin B2 riboflavin 0.09 mg 6%
- Vitamin B3 niacin 0.4 mg 2%
- Vitamin B5 pantothenic acid 0.172 mg 3%
- Vitamin B6 0.099 mg 7%
- Folate B9 14 µg 7%
- Vitamin B12 0 µg 0%
- Choline 18 mg
Minerals
- Potassium 379 mg 19%
- Calcium 51 mg 6%
- Phosphorus 46 mg 7%
- Magnesium 81 mg 22%
- Iron 1.8 mg 13%
- Zinc 0.36 mg 4%
- Copper 0.179 mg 18%
- Manganese 0.366 mg 18%
- Selenium 0.9 µg 2%
- Iodine 4 µg 3%
- Sodium 213 mg 9%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- High in vitamin K
- High in vitamin A
- High in vitamin C
- Source of magnesium
- Source of potassium
- Source of manganese
- Source of copper
- Source of vitamin E
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 86% Fewer calories than 86% of vegetables and mushrooms.
- 99% More vitamin K than 99% of vegetables and mushrooms.
- 89% More vitamin A than 89% of vegetables and mushrooms.
- 76% More vitamin C than 76% of vegetables and mushrooms.
- 94% More magnesium than 94% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Bamboo shoots 19 kcal
- Spring mix 20 kcal
- Asparagus 20 kcal
- Napa cabbage 16 kcal
- Wild mushrooms 22 kcal
- Lettuce 15 kcal
More in Vegetables and mushrooms
- Onions 40 kcal
- Mashed potatoes 106 kcal
- Fried potatoes 170 kcal
- French fries 312 kcal
- Sweet potato 86 kcal
- Spinach 23 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169991.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.