Vegetables
Chard, swiss, raw: calories and nutrition
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.
Quick nutrition facts (Per 100 g / Per serving)
- 19 kcal Calories (100 g) · 6.8 kcal / serving
- 1.8 g Protein (100 g) · 0.6 g / serving
- 0.2 g Total Fat (100 g) · 0.1 g / serving
- 3.7 g Total Carbohydrate (100 g) · 1.3 g / serving
- Protein 1.8 g 30%
- Carbohydrates 3.7 g 62%
- Total fat 0.2 g 8%
| Macronutrient | Amount per 100 g | Share of macro calories |
|---|---|---|
| Protein | 1.8 g | 30% |
| Carbohydrates | 3.7 g | 62% |
| Total fat | 0.2 g | 8% |
Nutrient library
Full nutrient profile
| Nutrient | Per 100 g | 1 cup (36 g) | % Daily Value (100 g) |
|---|---|---|---|
| Energy | 19 kcal | 6.8 kcal | 1% |
| Total fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrates | 3.7 g | 1.3 g | 1% |
| Total sugars | 1.1 g | 0.4 g | 2% |
| Dietary fiber | 1.6 g | 0.6 g | 6% |
| Protein | 1.8 g | 0.6 g | 4% |
| Sodium | 213 mg | 76.7 mg | 9% |
| Calcium | 51 mg | 18.4 mg | 4% |
| Folate | 14 µg | 5 µg | 4% |
| Iron | 1.8 mg | 0.6 mg | 10% |
| Magnesium | 81 mg | 29.2 mg | 19% |
| Potassium | 379 mg | 136.4 mg | 8% |
| Vitamin A | 306 µg | 110.2 µg | 34% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Vitamin C | 30 mg | 10.8 mg | 33% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Zinc | 0.4 mg | 0.1 mg | 3% |
Serving size
Recipes with Chard, swiss, raw
What this means for your health
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.
Research behind it
No research papers linked to this food yet.
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Source
USDA FoodData Central (Public Domain) (ID: 169991) · Retrieved 2026-10-26
Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.