Chard, Swiss, Raw
Pregnancy nutrients in 100 g
100 g gives about 35% of daily vitamin C, 13% of daily potassium and 7% of daily iron needed in pregnancy.
- Vitamin C 30 mg
- Potassium 379 mg
- Iron 1.8 mg
- Riboflavin 0.09 mg
- Calcium 51 mg
- Vitamin B-6 0.09 mg
- Choline 18 mg
- Zinc 0.36 mg
- Protein 1.8 g
- Folate (DFE) 14 mcg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 51 mg | 1000 mg |
| Choline | 18 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 14 mcg | 600 mcg |
| Iron | 1.8 mg | 27 mg |
| Potassium | 379 mg | 2900 mg |
| Protein | 1.8 g | 70 g |
| Riboflavin | 0.09 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.09 mg | 1.9 mg |
| Vitamin C | 30 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.36 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw Swiss chard is safe during pregnancy if washed with meticulous care. It offers vitamin A, vitamin C, folate, and potassium to support maternal vitality. Because chard grows close to the ground, CDC produce guidelines stress washing each broad leaf individually under running water to remove potential Toxoplasma and Listeria. Chop tender young leaves finely into mixed salads, or lightly wilt them if raw greens feel harsh on digestion.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Chard, Swiss, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.