TempoLife › Calorie database › Vegetables › Swiss chard
Swiss chard calories and nutrition facts
100 grams of swiss chard contains 19 calories, with 1.8 g of protein, 3.7 g of carbohydrate and 0.2 g of fat. It provides 1.6 g of fiber and 1.1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 30% Carbs 62% Fat 8%
How swiss chard compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Swiss chard | 19 kcal | 1.8 g | 3.7 g | 0.2 g |
| Vinespinach, raw | 19 kcal | 1.8 g | 3.4 g | 0.3 g |
| Water convolvulus, cooked | 20 kcal | 2.1 g | 3.7 g | 0.2 g |
| Bamboo shoots, canned | 19 kcal | 1.7 g | 3.2 g | 0.4 g |
| Purslane, cooked | 18 kcal | 1.5 g | 3.6 g | 0.2 g |
Nutrition facts for swiss chard
| Nutrient | Per 100 g |
|---|---|
| Calories | 19 kcal |
| Protein | 1.8 g |
| Carbohydrate | 3.7 g |
| Fat | 0.2 g |
| Fiber | 1.6 g |
| Sugar | 1.1 g |
| Saturated fat | 0 g |
| Salt | 0.5 g |
Print an EU-style nutrition label for swiss chard — per 100 g and per portion.
Vitamins and minerals in swiss chard
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 830 µg | 692% |
| Vitamin A | 306 µg | 34% |
| Vitamin C | 30 mg | 33% |
| Copper | 0.18 mg | 20% |
| Magnesium | 81 mg | 19% |
| Manganese | 0.37 mg | 16% |
| Vitamin E | 1.9 mg | 13% |
| Iron | 1.8 mg | 10% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common swiss chard servings
How many calories in a portion of swiss chard — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (36 g) | 7 kcal | 1 g | 1 g | 0 g |
| 1 leaf (48 g) | 9 kcal | 1 g | 2 g | 0 g |
| 100 g (100 g) | 19 kcal | 2 g | 4 g | 0 g |
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Frequently asked questions
How many calories are in swiss chard?
Swiss chard has 19 calories per 100 grams.
How much protein is in swiss chard?
Swiss chard contains 1.8 g of protein per 100 g.
How much sugar is in swiss chard?
Swiss chard contains 1.1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is swiss chard low in carbs?
Yes by the numbers: Swiss chard has 3.7 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is swiss chard low in calories?
Compared with other vegetables it is: 19 kcal per 100 g versus a category median of 32 kcal.
Are these swiss chard calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169991 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
