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Rainbow Chard

Rainbow Chard

EverydayFresh

Rainbow chard is a leafy green vegetable distinguished by its dark green, crinkled leaves and vibrant stems that display hues of red, yellow, and pink. As a cultivar of Swiss chard in the beet family, it provides significant amounts of vitamins A, C, and K, along with magnesium and dietary fiber. The colorful stems contain unique phytonutrients and require slightly longer cooking times than the leaves, making them ideal for sautéing or steaming. This nutrient-dense green offers a mild, earthy flavor that works well in both raw salads and cooked dishes.

Macro Impact

A 1 cup serving contains 7 calories, 1g protein, 1g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 7 calories?
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2 min
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1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (36 g)
Amount per serving
Calories7
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium77mg
3%
Total Carbohydrate1g
0%
Dietary Fiber0.6g
2%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein0.6g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron0.6mg
4%
Potassium136mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
2%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
2%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
5 / 400 mcg
1%
Vitamin A
115 / 800 mcg
14%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
299 / 105 mcg
285%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
6%
Phosphorous
17 / 700 mg
2%
Potassium
136 / 3k mg
5%
Selenium
0 / 55 mcg
1%
Sodium
77 / 2.3k mg
3%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
33 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chard, swiss, raw. USDA Standard Reference, Legacy. Food ID 169991.
  2. 2.Chard, swiss, raw. Canadian Nutrient File. Food ID 2052.
  3. 3.Chard, swiss, raw. Frida. Public Food Key 715.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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