Know what’s on your plate
Swiss chard
Calories & nutrition
cooked, boiled, drained, without salt
Nutrition facts
Per 100 g% DV- Calories 20 kcal —
- Protein 1.9 g 4%
- Carbohydrate 2 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.1 g 8%
- Sugars 1.1 g —
- Sodium 179 mg 8%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 306 µg 34%
- Vitamin C 18 mg 20%
- Vitamin D 0 µg 0%
- Vitamin E 1.9 mg 13%
- Vitamin K 327 µg 273%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.36 mg 2%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 28.7 mg 5%
Minerals
- Calcium 58 mg 4%
- Iron 2.3 mg 13%
- Magnesium 86 mg 20%
- Phosphorus 33 mg 3%
- Potassium 549 mg 12%
- Zinc 0.33 mg 3%
- Copper 0.16 mg 18%
- Manganese 0.33 mg 15%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 20 | 1.9 g | 2 g | 0.1 g |
| 1 × cup, chopped | 175 g | 35 | 3.3 g | 3.6 g | 0.1 g |
| 2 × cup, chopped | 350 g | 70 | 6.6 g | 7.1 g | 0.3 g |
| ½ × cup, chopped | 87.5 g | 18 | 1.6 g | 1.8 g | 0.1 g |
| 3 × cup, chopped | 525 g | 105 | 9.9 g | 10.7 g | 0.4 g |
| 4 × cup, chopped | 700 g | 140 | 13.2 g | 14.2 g | 0.6 g |
Questions about Swiss chard
How many calories are in 100 g of Swiss chard?
100 g of Swiss chard has 20 kcal, with 1.9 g protein, 2 g carbohydrate and 0.1 g fat.
How many calories are in 1 × cup, chopped (175 g) of Swiss chard?
1 × cup, chopped (175 g) of Swiss chard has 35 kcal, with 3.3 g protein, 3.6 g carbohydrate and 0.1 g fat.
How many calories are in 2 × cup, chopped (350 g) of Swiss chard?
2 × cup, chopped (350 g) of Swiss chard has 70 kcal, with 6.6 g protein, 7.1 g carbohydrate and 0.3 g fat.
How many calories are in ½ × cup, chopped (87.5 g) of Swiss chard?
½ × cup, chopped (87.5 g) of Swiss chard has 18 kcal, with 1.6 g protein, 1.8 g carbohydrate and 0.1 g fat.
How many calories are in 3 × cup, chopped (525 g) of Swiss chard?
3 × cup, chopped (525 g) of Swiss chard has 105 kcal, with 9.9 g protein, 10.7 g carbohydrate and 0.4 g fat.
How many calories are in 4 × cup, chopped (700 g) of Swiss chard?
4 × cup, chopped (700 g) of Swiss chard has 140 kcal, with 13.2 g protein, 14.2 g carbohydrate and 0.6 g fat.
Source: USDA FoodData Central 170401 · per 100 g · carbohydrate per EU label, fibre excluded
