Chard

Zoom on carbohydrates

• The amount of carbohydrates (1.63 g per 100 g) in raw chard is much lower than the average amount found in raw vegetables (4.45 g per 100 g).
• Raw chard is low in sugar* as it contains less than 5 g per 100 g, i.e. 1.20 g per 100 g.

Zoom on fibres

• The fibre content (1.80 g per 100 g) of raw chard is lower than the average amount found in raw vegetables (2.43 g per 100 g).

Zoom on proteins

• The amount of protein (1 g per 100 g) in raw chard is lower than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• Raw chard is fat-free*, as it contains less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw chard is a source of:
  • chloride as it provides the equivalent of 27.63% of DRVs, i.e. 221 mg per 100 g; moreover, according to the Ciqual 2020 composition table, raw Swiss chard is, after cooked peas, the vegetable that contains the most chloride.
  • potassium as it provides the equivalent of 15% of DRVs, i.e. 300 mg per 100 g.
• The other minerals and trace elements are present in quantities representing less than 8% of DRVs.

Zoom on vitamins

• Raw chard contains a significant amount of vitamin B9, as it represents 12.35% of DRVs, i.e. 24.70 µg per 100 g.
• The other vitamins are present in quantities representing less than 4% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols (raw white chard)

• Polyphenols are substances with an antioxidant effect.
• Chard contains a significant amount of polyphenols, as determined by chromatographic analysis after hydrolysis.
• Phenolic acids are predominantly present in raw chard composites, representing 89% of the total polyphenols identified. They are mainly in the form of hydroxybenzoic acids.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc.

Cooked chard is low in energy* as it provides an average of 16.90 calories (kcal) per 100 g, i.e. 70 kJ.

It is one of the lowest calorie vegetables according to the Ciqual 2020 table.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values, as well as the percentage of the Dietary Nutrient Values (DRVs) for 100 g net of chard, stalks and leaves, boiled/cooked in water.

Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on carbohydrates

• The amount of carbohydrates (1.43 g per 100 g) in boiled chard is much lower than the average amount found in cooked vegetables (4.85 g per 100 g).
• Its carbohydrates are mainly glucose (0.70 g per 100 g) and fructose (0.30 g per 100 g).
• Boiled chard is low in sugar* as it contains less than 5 g of sugar per 100 g.

Zoom on fibres

• The fibre content (2.50 g per 100 g) of boiled chard is lower than the average value for cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• The amount of protein (0.88 g per 100 g) in cooked chard is lower than the average amount found in cooked vegetables (2 g per 100 g).

Zoom on lipids

• The amount of fat (0.30 g per 100 g) in cooked chard is lower than the average amount found in cooked vegetables (0.53 g per 100 g).
• Moreover, the claim “fat-free*” can be used for boiled chard because it contains less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Boiled chard is a source of manganese as it provides the equivalent of 17% of DRVs, i.e. 0.34 mg per 100 g.
• It contains a significant amount of chloride. It represents 9.94% of DRVs, i.e. 79.60mg per 100g.
• The other minerals and trace elements are present in quantities representing less than 8% of DRVs.

Zoom on vitamins

• Beta-carotene is a precursor of vitamin A (provitamin A), a family of carotenoids. It has the capacity to be transformed into vitamin A in the body.
• Boiled chard is a source of vitamin A, as it provides the equivalent of 26.25% of DRVs, i.e. 210 µg per 100 g.
• The 2nd most represented vitamin in cooked chard is vitamin K1 with a content equivalent to 11.05% of DRVs. It is followed by vitamin B9 with a content equivalent to 9.15% of DRVs.
• The other vitamins are present in quantities representing less than 8% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

According to the definitions of nutrition claims as presented in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of boiled chard, the following claims may be used:

NUTRITION CLAIMS OF BOILED CHARD

• Low in energy (100 g of boiled chard provide less than 40 kcal)
• Low in sugar (100 g of boiled chard contain less than 5 g)
• Fat-free (100g of boiled chard provide less than 0.5 g)
• Source of vitamin A (100 g of boiled chard provide the equivalent of more than 15% of DRVs)
• Source of manganese (100 g of boiled chard provide the equivalent of more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of cooked chard)

Vitamin A

• Vitamin A has a role in the process of cell specialisation.
• Vitamin A contributes to:
  • maintenance of normal skin,
  • maintenance of normal mucous membranes,
  • maintenance of normal vision,
  • normal iron metabolism,
  • normal function of the immune system.

Manganese

• Manganese contributes to:
  • normal energy-yielding metabolism,
  • maintenance of normal bones,
  • normal formation of connective tissues,
  • protection of cells from oxidative stress.