BLS 4.0 · G230142

Chard/leaf beet, braised without fat

All nutrient values refer to 100 g.

Energy (kilocalorie)
30 kcal
Energy (kilojoule)
127 kJ
Protein (Nx6.25)
3.271 g
Fat
0.495 g
Carbohydrate, available
1.557 g
Fibre, dietary, total
3.2 g
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Complete nutrient values

138 of 138 nutrients · per 100 g

All nutrient values refer to 100 g.
NutrientValueOriginal valueData sourceReferenceBLS calculation
Energy (kilojoule)127 kJ/100 g1271—ENERCJ[kJ] = 17*PROT625[g] + 17*(CHO[g] - POLYL[g]) + 37*FAT[g] + 29*ALC[g] + 13*OA[g] + 10*POLYL[g] + 8*OLSAC[g] + 8*FIBT[g]immer berechnet / always calculated
Energy (kilocalorie)30 kcal/100 g301—ENERCC[kcal] = 4*PROT625[g] + 4*(CHO[g] - POLYL[g]) + 9*FAT[g] + 7*ALC[g] + 3*OA[g] + 2.4*POLYL[g] + 2*OLSAC[g] + 2*FIBT[g]immer berechnet / always calculated
Water87.2 g/100 g87.22—
Protein (Nx6.25)3.271 g/100 g3.2712—PROT625[g]=NT[g]*6.25teilweise berechnet / partially calculated
Fat0.495 g/100 g0.4952—
Carbohydrate, available1.557 g/100 g1.5571—CHO[g] = SUGAR[g] + STARCH[g] + OLSAC[g] + POLYL[g]immer berechnet / always calculated
Fibre, dietary, total3.2 g/100 g3.22—FIBT[g]=FIBHMW[g]+FIBLMW[g] OR FIBT[g]=FIBINS[g]+FIBSOL[g]+FIBLMWteilweise berechnet / partially calculated
Alcohol (Ethanol)0 g/100 g02—
Organic acids, total0.111 g/100 g0.1112—OA[g]=MALAC[g]+ACEAC[g]+LACAC[g]+TARAC[g]+CITAC[g]teilweise berechnet / partially calculated
Ash3 g/100 g32—
Vitamin A, retinol equivalents (RE)742 µg/100 g7421—VITA[µg]= RETOL[µg] + 1/6*CARTB[µg]+ 1/12*(CAROTPAXB[µg])teilweise berechnet / partially calculated
Vitamin A, retinol activity equivalents (RAE)371 µg/100 g3711—VITAA[µg]= RETOL[µg] + 1/12*CARTB[µg]+ 1/24*(CAROTPAXB[µg])teilweise berechnet / partially calculated
Retinol0 µg/100 g02—
Beta-carotene4,454 µg/100 g44542—
Carotenoids, excluding beta-carotene0 µg/100 g02—
Vitamin D0 µg/100 g01—VITD[µg]=ERGCAL[µg]+CHOCAL[µg]teilweise berechnet / partially calculated
Vitamin D3 (cholecalciferol)0 µg/100 g02—
Vitamin D2 (ergocalciferol)0 µg/100 g02—
Vitamin E (alpha-tocopherol)1.279 mg/100 g1.2792—VITE[mg] = TOCPHA[mg]
Alpha-tocopherol1.279 mg/100 g1.2792—
Beta-tocopherol0.0111 mg/100 g0.01112—
Gamma-tocopherol0.23 mg/100 g0.232—
Delta-tocopherol0.0068 mg/100 g0.00682—
Alpha-tocotrienol0 mg/100 g02—
Vitamin K1,482 µg/100 g14821—VITK[µg] = VITK1[µg] + VITK2[µg]teilweise berechnet / partially calculated
Vitamin K1 (phylloquinone)1,482 µg/100 g14822—
Vitamin K2 (menaquinone)0 µg/100 g02—
Vitamin B1 (thiamine)0.055 mg/100 g0.0552—
Vitamin B2 (riboflavin)0.071 mg/100 g0.0712—
Niacin equivalents1.893 mg/100 g1.8931—NIAEQ[mg]=NIA[mg]+TRP[g]*1000/60immer berechnet / always calculated
Niacin1.01 mg/100 g1.012—
Pantothenic acid0.252 mg/100 g0.2522—
Vitamin B6113.21 µg/100 g113.212—
Biotin0.2 µg/100 g0.22—
Folate equivalent213 µg/100 g2131—FOL[µg] = FOLFD[µg] + 1.7*FOLAC[µg]immer berechnet / always calculated
Folate213 µg/100 g2132—
Folic acid, synthetic0 µg/100 g02—
Vitamin B12 (cobalamin)0 µg/100 g02—
Vitamin C55.714 mg/100 g55.7142—
Salt (sodium chloride)0.9585 g/100 g0.95851—NACL[g] = NA[g]*2.5immer berechnet / always calculated
Sodium383.4 mg/100 g383.42—
Chloride96 mg/100 g962—
Potassium628.1 mg/100 g628.12—
Calcium135.6 mg/100 g135.62—
Magnesium118 mg/100 g1182—
Phosphorus70 mg/100 g702—
Sulphur— mg/100 g-——
Iron4.811 mg/100 g4.8112—
Zinc0.573 mg/100 g0.5732—
Iodide7 µg/100 g72—
Copper107 µg/100 g1072—
Manganese1,500 µg/100 g15002—
Fluoride134 µg/100 g1342—
Chromium18 µg/100 g182—
Molybdenum— µg/100 g-——
Acetic acid0.00634 g/100 g0.006342—
Citric acid0.021 g/100 g0.0212—
Lactic acid0 g/100 g02—
Malic acid0.082 g/100 g0.0822—
Tartaric acid0 g/100 g02—
Polyols, total0 g/100 g01—POLYL[g]=MANTL[g]+SORTL[g]+XYLTL[g]immer berechnet / always calculated
Mannitol0 g/100 g02—
Sorbitol0 g/100 g02—
Xylitol— g/100 g-——
Monosaccharides, total0.857 g/100 g0.8571—MNSAC[g] = FRUS[g] + GALS[g] + GLUS[g]immer berechnet / always calculated
Glucose0.375 g/100 g0.3752—
Fructose0.482 g/100 g0.4822—
Galactose— g/100 g-——
Disaccharides, total0.375 g/100 g0.3751—DISAC[g] = LACS[g] + MALS[g] + SUCS[g]immer berechnet / always calculated
Sucrose0.375 g/100 g0.3752—
Maltose0 g/100 g02—
Lactose0 g/100 g02—
Sugars (mono- and disaccharides), total1.232 g/100 g1.2321—SUGAR[g]=MNSAC[g]+DISAC[g]immer berechnet / always calculated
Oligosaccharides, available— g/100 g-——
Starch (starch, glycogen, dextrins)0.325 g/100 g0.3252—
Fibre, low molecular weight— g/100 g-——
Fibre, high molecular weight3.2 g/100 g3.22—FIBHMW[g]=FIBHMWS[g]+FIBHMWI[g] OR FIBHMW[g]=FIBINS[g]+FIBSOL[g]teilweise berechnet / partially calculated
Fibre, water-insoluble2.3 g/100 g2.32—
Fibre, water-soluble0.9 g/100 g0.92—
Fibre, high molecular weight, water-soluble— g/100 g-——
Fibre, high molecular weight, water-insoluble— g/100 g-——
Fatty acids, saturated, total0.05 g/100 g0.051—FASAT[g]=F4:0[g]+F6:0[g]+F8:0[g]+F10:0[g]+F12:0[g]+F14:0[g]+F15:0[g]+F16:0[g]+F17:0[g]+F18:0[g]+F20:0[g]+F22:0[g]+F24:0[g]immer berechnet / always calculated
Fatty acid C4:0 (butyric acid)— g/100 g-——
Fatty acid C6:0 (caproic acid)— g/100 g-——
Fatty acid C8:0 (caprylic acid)— g/100 g-——
Fatty acid C10:0 (capric acid)— g/100 g-——
Fatty acid C12:0 (lauric acid)— g/100 g-——
Fatty acid C14:0 (myristic acid)— g/100 g-——
Fatty acid C15:0 (pentadecylic acid)— g/100 g-——
Fatty acid C16:0 (palmitic acid)0.048 g/100 g0.0482—
Fatty acid C17:0 (margaric acid)— g/100 g-——
Fatty acid C18:0 (stearic acid)0.002 g/100 g0.0022—
Fatty acid C20:0 (arachidic acid)— g/100 g-——
Fatty acid C22:0 (behenic acid)— g/100 g-——
Fatty acid C24:0 (lignoceric acid)— g/100 g-——
Fatty acids, monounsaturated, total0.025 g/100 g0.0251—FAMS[g]=F14:1CN5[g]+F16:1CN7[g]+F18:1CN7[g]+F18:1CN9[g]+F20:1CN9[g]+F22:1CN9[g]immer berechnet / always calculated
Fatty acid C14:1 n-5 cis (myristoleic acid)— g/100 g-——
Fatty acid C16:1 n-7 cis (palmitoleic acid)0.009 g/100 g0.0092—
Fatty acid C18:1 n-7 cis (vaccenic acid)— g/100 g-——
Fatty acid C18:1 n-9 cis (oleic acid)0.016 g/100 g0.0162—
Fatty acid C20:1 n-9 cis (gondoic acid)— g/100 g-——
Fatty acid C22:1 n-9 cis (erucic acid)— g/100 g-——
Fatty acids, polyunsaturated, total0.267 g/100 g0.2671—FAPU[g]=F18:2C9T11[g]+F18:2CN6[g]+F20:2CN6[g]+F18:3CN3[g]+F18:3CN6[g]+F20:3CN6[g]+F18:4CN3[g]+F20:4CN6[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated
Fatty acids, polyunsaturated, n-3 (omega-3), total0.221 g/100 g0.2211—FAPUN3[g]=F18:3CN3[g]+F18:4CN3[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated
Fatty acid C18:3 n-3 all-cis (alpha-linolenic acid)0.221 g/100 g0.2212—
Fatty acid C18:4 n-3 all-cis (stearidonic acid)— g/100 g-——
Fatty acid C20:5 n-3 all-cis (eicosapentanoic acid)0 g/100 g02—
Fatty acid C22:5 n-3 all-cis (docosapentanoic acid)— g/100 g-——
Fatty acid C22:6 n-3 all-cis (docosahexanoic acid)0 g/100 g02—
Fatty acids, polyunsaturated, n-6 (omega-6), total0.046 g/100 g0.0461—FAPUN6[g]=F18:2CN6[g]+F18:3CN6[g]+F20:2CN6[g]+F20:3CN6[g]+F20:4CN6[g]immer berechnet / always calculated
Fatty acid C18:2 n-6 cis,cis (linoleic acid)0.046 g/100 g0.0462—
Fatty acid C18:2 conjugated, cis 9,trans 11 (conjugated linoleic acid)— g/100 g-——
Fatty acid C18:3 n-6 all-cis (gamma-linolenic acid)— g/100 g-——
Fatty acid C20:2 n-6 cis,cis (eicosadienoic acid)— g/100 g-——
Fatty acid C20:3 n-6 all-cis (dihomo-gamma-linolenic acid)— g/100 g-——
Fatty acid C20:4 n-6 all-cis (arachidonic acid)— g/100 g-——
Fatty acids, others— g/100 g-——
Cholesterol0 mg/100 g02—
Amino acids, essential, total1.061 g/100 g1.0611—AAE9[g] = ILE[g] + LEU[g] + LYS[g] + MET[g] + PHE[g] + THR[g] + TRP[g] + VAL[g]+HIS[g]immer berechnet / always calculated
Alanine— g/100 g-——
Arginine0.094 g/100 g0.0942—
Aspartic acid, including asparagine— g/100 g-——
Cysteine0.065 g/100 g0.0652—
Glutamic acid, including glutamine— g/100 g-——
Glycine— g/100 g-——
Histidine0.048 g/100 g0.0482—
Isoleucine0.161 g/100 g0.1612—
Leucine0.212 g/100 g0.2122—
Lysine0.148 g/100 g0.1482—
Methionine0.011 g/100 g0.0112—
Phenylalanine0.124 g/100 g0.1242—
Proline— g/100 g-——
Serine— g/100 g-——
Threonine0.156 g/100 g0.1562—
Tryptophan0.053 g/100 g0.0532—
Tyrosine0.104 g/100 g0.1042—
Valine0.148 g/100 g0.1482—
Nitrogen, total0.523 g/100 g0.5232—
Data source · Reference

Data source

  1. Formelberechnung
  2. Rezeptberechnung

Reference

    Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0. Karlsruhe.