Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 1.8 g 4%
- Carbohydrate 2.1 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.6 g 6%
- Sugars 1.1 g —
- Sodium 213 mg 9%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 306 µg 34%
- Vitamin C 30 mg 33%
- Vitamin D 0 µg 0%
- Vitamin E 1.9 mg 13%
- Vitamin K 830 µg 692%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
- Choline 18 mg 3%
Minerals
- Calcium 51 mg 4%
- Iron 1.8 mg 10%
- Magnesium 81 mg 19%
- Phosphorus 46 mg 4%
- Potassium 379 mg 8%
- Zinc 0.36 mg 3%
- Copper 0.18 mg 20%
- Manganese 0.37 mg 16%
- Selenium 0.9 µg 2%
- Iodine 4 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 1.8 g | 2.1 g | 0.2 g |
| 1 × cup | 36 g | 7 | 0.6 g | 0.8 g | 0.1 g |
| 1 × leaf | 48 g | 9 | 0.9 g | 1 g | 0.1 g |
| 2 × cup | 72 g | 14 | 1.3 g | 1.5 g | 0.1 g |
| ½ × cup | 18 g | 3 | 0.3 g | 0.4 g | 0 g |
| 3 × cup | 108 g | 21 | 1.9 g | 2.3 g | 0.2 g |
| 4 × cup | 144 g | 27 | 2.6 g | 3.1 g | 0.3 g |
Questions about Swiss chard
How many calories are in 100 g of Swiss chard?
100 g of Swiss chard has 19 kcal, with 1.8 g protein, 2.1 g carbohydrate and 0.2 g fat.
How many calories are in 1 × cup (36 g) of Swiss chard?
1 × cup (36 g) of Swiss chard has 7 kcal, with 0.6 g protein, 0.8 g carbohydrate and 0.1 g fat.
How many calories are in 1 × leaf (48 g) of Swiss chard?
1 × leaf (48 g) of Swiss chard has 9 kcal, with 0.9 g protein, 1 g carbohydrate and 0.1 g fat.
How many calories are in 2 × cup (72 g) of Swiss chard?
2 × cup (72 g) of Swiss chard has 14 kcal, with 1.3 g protein, 1.5 g carbohydrate and 0.1 g fat.
How many calories are in ½ × cup (18 g) of Swiss chard?
½ × cup (18 g) of Swiss chard has 3 kcal, with 0.3 g protein, 0.4 g carbohydrate and 0 g fat.
How many calories are in 3 × cup (108 g) of Swiss chard?
3 × cup (108 g) of Swiss chard has 21 kcal, with 1.9 g protein, 2.3 g carbohydrate and 0.2 g fat.
How many calories are in 4 × cup (144 g) of Swiss chard?
4 × cup (144 g) of Swiss chard has 27 kcal, with 2.6 g protein, 3.1 g carbohydrate and 0.3 g fat.
Source: USDA FoodData Central 169991 · per 100 g · carbohydrate per EU label, fibre excluded
