Calories in Swiss Chard, Nutrition Facts and Health Benefits

How many calories in Swiss Chard? See below, the Swiss Chard calories for the different serving sizes. We provide you with Swiss Chard nutrition facts and the health benefits of Swiss Chard to help you lose weight and eat a healthy diet.

Chard is a lovely green leafed vegetable, distinguished by a red stem and red veins. Chard can either be cooked, similar to Spinach, or used raw on a salad.

Chard is an excellent source of vitamins A, K, beta carotene and potassium. In addition it provides a source of vitamins C, B1-B3, B5, B6, B9 (folate), E, calcium, magnesium, phosphorus and more. It’s low in calories too.

Chard is full of antioxidants and brings with it many health benefits. It is thought to be beneficial to people with diabetes given the benefits it brings to regulation of blood sugar levels. Other Swiss Chard benefits include its anti-inflammatory agents, and maintenance of healthy bones.

See our vegetable calories comparison chart to compare calories in Swiss Chard with the other calories in vegetables.

Also, have a look how nutritious Swiss Chard is in comparison to the other vegetable nutrition facts.

Calories in Swiss Chard

Calories in Swiss Chard, Raw

Refuse: 8% (Tough stems and damaged leaves)
Scientific Name: Beta vulgaris subsp. vulagaris
Serving SizeCalories per Serving
100 grams19 kcal (79 kJ)
1 cup, 36 grams7 kcal (28 kJ)
1 leaf, 48 grams9 kcal (38 kJ)

Calories in Swiss Chard, Cooked, Boiled, Drained

Refuse: 0%
Serving SizeCalories per Serving
100 grams20 kcal (84 kJ)
1 cup, chopped, 175 grams35 kcal (147 kJ)

Swiss Chard Nutrition Facts

Swiss Chard Raw and Cooked
Nutritional value per 100 g (3.5 oz)
NutrientsChard, Swiss, Raw Chard, Swiss, Cooked, Boiled, Drained, Without Salt
Water92.66 g92.65 g
Energy79 kJ (19 kcal)84 kJ (20 kcal)
Carbohydrates3.74 g4.13 g
Fiber1.6 g2.1 g
Sugars1.10 g1.10
Total Fat:0.20 g0.08 g
Cholesterol0 mg0 mg
Protein1.80 g1.88 g
Calcium, Ca51 mg (5 %)58 mg (6 %)
Iron, Fe1.80 mg (10 %)2.26 mg (13 %)
Magnesium, Mg81 mg (20 %)86 mg (22 %)
Phosphorus, P46 mg (5 %)33 mg (3 %)
Potassium, K379 mg (8 %)549 mg (12 %)
Sodium, Na213 mg (9 %)179 mg (8 %)
Zinc, Zn0.36 mg (2 %)0.33 mg (2 %)
Copper, Cu0.179 mg (9 %)0.163 mg (8 %)
Manganese, Mn0.366 mg (18 %)0.334 mg (18 %)
Selenium, Se0.9 mcg (1 %)0.9 mcg (1 %)
Vitamin C30 mg (50 %)18 mg (30 %)
Thiamine (Vit. B1)0.040 mg (3 %)0.034 mg (2 %)
Riboflavin (Vit. B2)0.090 mg (5 %)0.086 mg (5 %)
Niacin (Vit. B3)0.400 mg (2 %)0.360 mg (2 %)
Pantothenic acid (B5)0.172 mg (2 %)0.163 mg (2 %)
Vitamin B60.099 mg (5 %)0.085 mg (4 %)
Folate (Vit. B9)14 mcg (4 %)9 mcg (2 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A6116 IU (122 %)6124 IU (122 %)
Vitamin E1.89 mg (9 %)1.89 mg (9 %)
Vitamin K830 mcg (1038 %)327.3 mcg (409 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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