Know what’s on your plate
Swiss chard
Calories & nutrition facts
raw
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 |
Similar foods
- Swiss chard leafraw29 kcal / 100 g
- Swiss chard stalkwithout leaves, raw13 kcal / 100 g
- Chardraw21 kcal / 100 g
- Leaf beetmangold, raw21 kcal / 100 g
- Silverbeetleaves & stems, fresh, raw23 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Beetsraw43 kcal / 100 g
- Chard saladraw, with olive oil, with salt148 kcal / 100 g
- Beetrootraw23 kcal / 100 g
- Red beetraw53 kcal / 100 g
Questions about Swiss chard
How do you cook Swiss chard so the stems and leaves finish together?
Strip the leaves from the stems and slice the stems thinly. Simmer or sauté them for 4–6 minutes first, then add the chopped leaves for another 2–3 minutes, until just wilted.
Can you eat Swiss chard raw?
Yes. Use young, tender leaves in salads, sliced finely; larger leaves and firm stems are usually more pleasant cooked. Wash well and dry the leaves before dressing them.
How do you store Swiss chard so it stays fresh?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days. If the leaves start to wilt, trim the stem ends and stand the bunch in cold water briefly before cooking.
What goes well with Swiss chard?
Garlic, olive oil, lemon, chilli and nutmeg all suit its earthy flavour. It works in frittatas, savoury pies and soups, or stirred into pasta with beans and grated cheese.
Can you use Swiss chard instead of spinach?
Yes, especially in cooked dishes such as pasta, soup and pies. Swiss chard has sturdier stems and a more pronounced earthy taste, so cook the stems first and allow a little extra time.
Is Swiss chard the same as beetroot leaves?
They are close relatives, but not the same part of the plant: Swiss chard is grown for its broad leaves and stems, while beetroot is grown mainly for its swollen root. Beet greens can be cooked much like chard.
Which nutrients stand out in Swiss chard?
It is high in vitamin K and vitamin A, and is a source of vitamin C, copper and manganese. A 48 g leaf provides 398 µg of vitamin K.
How much Swiss chard is a typical serving?
One large leaf weighs about 48 g; a generous handful of chopped leaves is also a practical serving. The leaves shrink substantially when cooked, so start with more than you think you need.
Source: USDA FoodData Central 169991 · per 100 g · carbohydrate per EU label, fibre excluded
