Fiber content
Fiber per 1 cup (150 g): 2.6 g - that works out to 3.9 g of fiber for each 100 kcal.
| Total fiber, one serving | 2.6 g (1 cup) |
|---|---|
| Serving weight | 150 g |
| Fiber in 100 g | 1.7 g |
| Fiber per 100 kcal | 3.9 g |
| Energy, one serving | 66 kcal |
| Women 19-50 (25 g a day) | 10% per serving |
| Men 19-50 (38 g a day) | 7% per serving |
| Label Daily Value (28 g) | 9% per serving |
| Place in vegetables, by serving | 174th of 179 |
| Place in vegetables, per 100 kcal | 104th of 178 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 2.6 g in a 1 cup serving of chard, cooked is 10% of the first and 7% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 9%.
Calorie for calorie, the figure is 3.9 g of fiber per 100 kcal (this serving is 66 kcal). Among the 178 vegetables with USDA energy data here that is 104th, and 233rd across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from chard, cooked alone would take 10 servings, and 38 g would take 15. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 1.7 g | 44 |
| 1 cup - this page's serving | 150 | 2.6 g | 66 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Related
Questions
2.6 g of total dietary fiber, in a portion weighing 150 g. On a US label that reads as 9% of the 28 g Daily Value.
By fiber per serving it is number 174 of 179 in its group in this database, and number 104 of 178 when ranked by fiber per 100 kcal.
3.9 g. USDA lists 1.7 g of fiber and 44 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 10 for the 25 g Adequate Intake for women aged 19 to 50, or 15 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2709575 (Chard, cooked, FNDDS 2021-2023). USDA nutrient data is public domain.