Swiss Chard
Nutrients
Protein fulfills many roles in the body by supporting growth, maintenance and repair of cells and producing enzymes and hormones.
We do not have a default PDCAAS-adjusted value for this food type, so we cannot show %DV for Protein.
Essential amino acids are the building blocks that are needed to create proteins, which are crucial for the structure and function of cells. Because humans can’t make them, we need to obtain them from our diets.
Fat provides energy and contributes to cell building. Fat is made up of fatty acids that can be grouped into saturated fatty acids (SFA), trans fatty acids (TFA), polyunsaturated fatty acids (PUFA) & monounsaturated fatty acids (MUFA).
Cholesterol is a building block to make cells, produce certain hormones, and help the body absorb fat from the diet. Humans can make cholesterol so it is not necessary to eat.
Saturated fatty acids are a group of fats that provide energy, contribute to cell building, and can raise harmful blood cholesterol levels.
Monounsaturated fatty acids are a group of fats that provide energy, contribute to cell building, and assist the body’s absorption of certain vitamins.
Polyunsaturated fatty acids are a group of fats that provide energy, contribute to cell building, and can lower harmful blood cholesterol levels.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Trans-fatty acids (TFAs) are a type of fat that most experts consider harmful for health. However, the source of TFAs may influence their health impact.
The PUFA:SFA ratio compares the amount of polyunsaturated fat (PUFA) to saturated fat (SFA) in a food. It’s calculated by dividing the grams of polyunsaturated fat by the grams of saturated fat, to show how the types of fat are balanced——a higher ratio is often considered a healthier choice.
Omega-3s are a subgroup of PUFAs that promote cognitive health and lower inflammation.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid that supports cardiovascular and cognitive health and lowers inflammation.
Docosahexaenoic acid (DHA) is an omega-3 fat that is especially important for building cells in the brain.
Carbohydrates are an important source of energy for the body to fuel cellular processes.
Calculated as total weight- (protein- fat- water-ash- any other measured food components)
Dietary fiber is a type of carbohydrate that is not broken down by the body. It aids in healthy digestion, reduces harmful cholesterol levels in the blood, and is critical in influencing the diversity and composition of the gut microbiome.
Total sugars include all the naturally-occurring and added sugar in food. They are comprised of all the simple sugars including sucrose, lactose, and maltose. Sugars can be broken down by cells for energy.
Thiamin is a B vitamin required by cells for normal function and growth, including converting food into energy and creating building blocks for DNA.
Vitamin B2 (riboflavin) helps convert food into energy and protects cells from damage due to oxidative stress.
Vitamin B3 (Niacin) assists cells in converting food into energy and DNA repair. This measures the sum of total niacin plus tryptophan equivalents (if analyzed).
Vitamin B3 (Niacin) assists cells in converting food into energy and DNA repair. This measures the sum of total niacin.
Vitamin B5 (pantothenic acid) assists in converting food into energy and helps cells build and break down fat.
Vitamin B6 (pyridoxal) assists in chemical reactions required for protein synthesis and red blood cell production.
Vitamin B9 (folate) assists in chemical reactions required for protein synthesis and cell division.
The sum of folate (food/intrinsic) and folic acid.
the folate intrinsic in the food. Mostly, if not completely gluatamated or bound to something else. Excludes fortified folate.
Vitamin B12 (cobalamin) assists in DNA synthesis, red blood cell production, and insulation around neurons.
Vitamin A plays many important roles in function and growth, including helping cells develop properly and supporting vision.
Vitamin D helps manage calcium levels in the body which is important for bone health, muscle contractions, and neuron communication.
Vitamin E is an antioxidant that protects cells from damage due to oxidative stress and helps relax blood vessels.
Sodium is required to regulate proper fluid balance by transporting compounds into and out of cells and supporting neuronal signaling.
Calcium is required for the formation of strong bones and supports neuronal signaling and muscular contraction.
Potassium is required to regulate proper fluid balance and support neuronal signaling.
Phosphorus is required for DNA synthesis, cell metabolism, and in supporting strong bone formation.
Zinc assists proteins in crucial roles such as wound healing, immune function, and DNA synthesis.
Selenium assists proteins in crucial roles such as protecting cells from damage due to oxidative stress, DNA synthesis and supporting thyroid function.
Magnesium assists enzymes in crucial roles such as protein synthesis, muscular and neuronal function, and regulating blood sugar and blood pressure.
Manganese assists proteins in crucial roles such as protecting cells from damage due to oxidative stress, assists in converting food into energy, and allowing blood to clot.
Iron is crucial for carrying oxygen in red blood cells around the body and assists in converting food into energy.
Copper assists in converting food into energy, managing iron levels in the body, and protecting cells from damage due to oxidative stress.
Other
Lutein and zeaxanthin are carotenoid antioxidants that accumulate in the retina, where they help filter high-energy blue light and protect eye tissue from oxidative damage. USDA reports lutein and zeaxanthin as a combined result as they are difficult to fully resolve and quantify separately using standard analytical methods.
Data on this page was sourced from 1 USDA Dataset:
USDA Dataset