🧪 Nutrition Facts
- Calories 20.0
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 180.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 2.0 g
- Vitamin A 4999.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 27.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.0 mg
- Copper 0.0 mg
- Folate 7.7 µg
- Iron 1.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Rainbow Swiss Chard is a very low-calorie food at 20.0 calories per serving (1 Serving (85.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 3.0g per serving (60% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Rainbow Chard
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Rainbow Swiss Chard. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Rainbow Swiss Chard — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Rainbow Swiss Chard contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20.0 kcal | 1% |
| Sodium | 180.2 mg | 8% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 2.0 g | 4% |
| Vitamin A | 4999.7 IU | 100% ⭐ |
| Vitamin C | 27.0 mg | 30% ✅ |
| Folate | 7.7 µg | 2% |
| Calcium | 40.0 mg | 3% |
| Iron | 1.4 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Rainbow Swiss Chard accounts for 1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 60% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 20.0 calories in Rainbow Swiss Chard? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 1.5 min |
| Walking: 17 minutes per mile | 3.4 min |
| Cycling (Low Intensity) | 2.2 min |
| HIIT | 1.9 min |
| Ice Skating | 2.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Rainbow Swiss Chard
Is Rainbow Swiss Chard good for weight loss?
Rainbow Swiss chard is excellent for weight loss, with just 20 calories per serving and minimal carbs. Its high water content and fiber make it filling without contributing significantly to your calorie intake.
Is Rainbow Swiss Chard a good snack for kids?
While nutritious, rainbow chard's earthy, slightly bitter flavor can be challenging for some kids. Mixing it into smoothies, cooking it with butter or cheese, or blending it into pasta sauces makes it more appealing to younger palates.
What vitamins or minerals stand out in Rainbow Swiss Chard?
Vitamin C stands out at 27mg per serving, supporting immune function and collagen formation. The chard also provides a meaningful amount of iron at 1.4mg, which is particularly valuable if you're eating plant-based protein sources.
What diets does Rainbow Swiss Chard suit?
This leafy green works well with virtually any diet—keto, paleo, vegan, Mediterranean, and low-carb diets all benefit from its nutrient density and negligible calorie count.
What does Rainbow Swiss Chard pair well with for a balanced meal?
Pair it with protein-rich foods like grilled chicken, tofu, or beans to create a balanced meal. Healthy fats from olive oil, nuts, or avocado help absorb the fat-soluble vitamins in the greens.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
