OpenNutrition

AboutDownload
Red Chard

Red Chard

EverydayFresh

Red chard is a vibrant leafy green vegetable belonging to the beet family, characterized by its deep red stems and veins contrasting with dark green leaves. This nutrient-dense green provides significant amounts of vitamins A, C, and K, along with antioxidant betalain pigments (also found in beets) that offer anti-inflammatory benefits. The crisp stems require slightly longer cooking than the tender leaves, making it common to separate and sauté them first in dishes like stir-fries or soups, while the greens can be prepared similarly to spinach.

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?
Walking3.5 mph, moderate pace
2 min
YogaModerate effort, gentle pace
1 min
SwimmingModerate effort, freestyle
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 Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium72mg
3%
Total Carbohydrate1g
0%
Dietary Fiber0.6g
2%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein0.7g
Vitamin D0mcg
0%
Calcium22mg
2%
Iron0.8mg
5%
Potassium137mg
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
1 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
1%
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
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
3%
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
3%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
1%
Cobalamin, B12
0 / 2 mcg
0%
Folate
5 / 400 mcg
1%
Vitamin A
661 / 800 mcg
83%
Vitamin C
9 / 83 mg
11%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
180 / 105 mcg
171%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
6%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
5%
Phosphorous
17 / 700 mg
2%
Potassium
137 / 3k mg
5%
Selenium
0 / 55 mcg
1%
Sodium
72 / 2.3k mg
3%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
6%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
34 g
Caffeine
0 mg
Choline
7 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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC