Chard, Swiss, Boiled
Pregnancy nutrients in 100 g
100 g gives about 21% of daily vitamin C, 19% of daily potassium and 8% of daily iron needed in pregnancy.
- Vitamin C 18 mg
- Potassium 549 mg
- Iron 2.26 mg
- Choline 28.7 mg
- Calcium 58 mg
- Riboflavin 0.08 mg
- Vitamin B-6 0.08 mg
- Zinc 0.33 mg
- Protein 1.88 g
- Folate (DFE) 9 mcg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 58 mg | 1000 mg |
| Choline | 28.7 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 9 mcg | 600 mcg |
| Iron | 2.26 mg | 27 mg |
| Potassium | 549 mg | 2900 mg |
| Protein | 1.88 g | 70 g |
| Riboflavin | 0.08 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.08 mg | 1.9 mg |
| Vitamin C | 18 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.33 mg | 11 mg |
Pregnancy guidance
RecommendedBoiled Swiss chard is highly recommended during pregnancy. It supplies abundant magnesium, iron, calcium, folate, and vitamin K to support maternal blood health and skeletal integrity. Boiling or braising the leaves reduces soluble oxalates and destroys any lingering agricultural bacteria. Sauté boiled chard with olive oil and garlic, then finish with a splash of lemon juice to enhance plant iron absorption.
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, Boiled provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.