# Chard, swiss, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/chard-swiss-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 169991)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Swiss chard provides 19 kcal, 1.8 g protein, 0.2 g fat, 3.7 g carbs, 1.6 g fiber, 30 mg vitamin C, 306 µg vitamin A, and 81 mg magnesium per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 19 kcal | 1% |
| Total Fat | 0.2 g | 0% |
| Saturated Fat | 0 g | 0% |
| Total Carbohydrate | 3.7 g | 1% |
| Sugars | 1.1 g | 2% |
| Dietary Fiber | 1.6 g | 6% |
| Protein | 1.8 g | 4% |
| Sodium | 213 mg | 9% |
| Calcium | 51 mg | 4% |
| Folate | 14 µg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 81 mg | 19% |
| Potassium | 379 mg | 8% |
| Vitamin A | 306 µg | 34% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.4 mg | 3% |

## Standard servings

- 1 cup: 36 g
- 1 leaf: 48 g

## What is in it
Swiss chard is a leafy vegetable. In 100 grams it contains 19 kcal, 1.8 grams of protein, 0.2 grams of fat, 3.7 grams of carbohydrates, 1.1 grams of sugars, and 1.6 grams of dietary fiber. It also provides 213 milligrams of sodium, 51 milligrams of calcium, 1.8 milligrams of iron, 81 milligrams of magnesium, 379 milligrams of potassium, 0.36 milligrams of zinc, 30 milligrams of vitamin C, 306 micrograms of vitamin A, and 14 micrograms of folate. A typical cup is about 36 grams and a single leaf is about 48 grams.

## What it means for your health
The vitamin A in chard is linked to normal vision and immune function. Vitamin C may help protect cells from damage and supports the immune system. Magnesium plays a role in muscle and nerve function. The fiber content can aid digestion and help you feel full. Because it is low in calories and fat, it can fit easily into a balanced eating plan.

## Good to know
Chard can be eaten raw in salads or cooked in soups and stir fries. Cooking may reduce some vitamin C but can make other nutrients easier to absorb. Wash the leaves well to remove any grit. This is general education, not medical advice.