Get full nutrition facts for Raw Swiss Chard, Vegetables and plan your meals using our online calorie counter and nutrition facts finder. Contact Food Search. The corresponding nutritional value for swiss chard based on our density score out of 100 (ranked by the amount of sodium per 100g) is shown in the below nutritional density chart. It can be eaten raw or cooked — just make sure you hold the salt. Swiss chard is a healthy vegetable, but one cup has 103 mg of sodium. User Agreement (updated 5/25/18) Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Chard, swiss, raw has a nutritional value score of 74 out of 100.Comparing the sodium content and the nutritional density in 100g for Chard, swiss, raw; We class this as a medium to low sodium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value. Swiss Chard. For example 100g of Chard, swiss, raw contains 213 mg of sodium. CALORIC RATIO PYRAMID™ /* 468x15, created 10/14/10 */ The nutritional sodium content can be scaled by the amount in grams, oz or typical serving sizes. Swiss chard (Beta vulgaris var. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. For this 100g serving in your diet, the amount of Potassium is 379 mg (8% RDA), the amount of Calories is 19 kcal (1% RDA), the amount of Protein is 1.8 g (3% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 3.74 g (3% RDA). Rainbow Swiss Chard Satur Farms - Freshdirect 1 3/4 cup raw 15.0 calories 3.0 grams carbs 0 grams fat 2.0 grams protein 1.0 grams fiber 0 mg cholesterol 0 grams saturated fat 180.0 mg sodium 0 grams sugar 0 grams trans fat It is also a good source of Thiamin, Folate, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.The bad: This food is very high in Sodium.