⏱ 15 min total

Sauteed Swiss Chard

Name: Sauteed Swiss Chard
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ⅜ tbsp Butter; ⅜ tbsp Olive oil; ½ cloves, minced Garlic; ⅛ tsp Crushed red pepper flakes; 2 ½ cup Swiss chard; ⅛ lemon yields Lemon juice; ¼ dash Salt

Per 1 serving · 108 g · 7 ingredients

Calories

104

5%
of a 2,000 cal day

Protein
1.8g
6% of calories
Carbs
4.4g
16% of calories
Fat
9.6g
78% of calories

Portion

At a glance

One serving of Sauteed Swiss Chard (108 g) has 104 calories, with 1.8 g of protein, 4.4 g of carbohydrates and 9.6 g of fat. Most of its energy comes from fat (78% of calories). It is high in Vitamin A (35% DV), Vitamin C (33% DV) and Vitamin K (625% DV).

Per 100 g

97cal

low energy density

Protein per 100 cal

1.7g

Net carbs

carbs minus fiber

Fiber

1.5g

1.2 g sugar

High in

20%+ of the daily value

Vitamin A35%
Vitamin C33%
Vitamin K625%
Iron21%

Good source of

10–19% of the daily value

Vitamin E17%
Magnesium18%
Copper18%
Manganese15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Trim stems of chard and cut into 1/2 inch pieces.
2
Melt butter and oil in large pan over medium-low heat. Add garlic and crushed red pepper. Saute until fragrant, about 1 minute.
3
Add swiss chard and stir to coat. Cover and cook until tender for about 8 minutes, stirring occasionally.
4
Squeeze lemon juice over top, season with salt, and enjoy.

Vitamins & minerals

Amounts for 1 serving (108 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	312 μg	35%
Vitamin C	30 mg	33%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	17%
Vitamin K	750 μg	625%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	7%
Niacin	0.4 mg	2%
Vitamin B6	0.1 mg	8%
Folate (B9)	14 μg	3%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	4%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	50 mg	5%
Iron	2 mg	21%
Potassium	355 mg	8%
Magnesium	74 mg	18%
Phosphorus	45 mg	6%
Zinc	0.3 mg	3%
Copper	0.2 mg	18%
Manganese	0.4 mg	15%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	40 μg	—
Arginine	0.1 g	—
Aspartic acid	0 g	—
Beta carotene	3,291 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	0 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0 g	—
Retinol	36 μg	—
Serine	0 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 104 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

20min
Walking (3.5 mph)
13min
Cycling (moderate)
9min
Running (6 mph)
15min
Swimming laps

Common questions

How many calories are in Sauteed Swiss Chard?

One serving of Sauteed Swiss Chard (1 serving) has 104 calories, which works out to 97 calories per 100 g. That is about 5.2% of a 2,000-calorie day.

Is Sauteed Swiss Chard high in protein?

Not especially. It has 1.8 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sauteed Swiss Chard keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sauteed Swiss Chard?

232 mg per serving.

How much sugar is in Sauteed Swiss Chard?

1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (108 g)

Calories104

% Daily Value*

Total fat 9.6g	12%
Saturated fat 3.5g	17%
Trans fat 0.2g
Cholesterol 11mg	4%
Sodium 232mg	10%
Total carbohydrate 4.4g	2%
Dietary fiber 1.5g	5%
Total sugars 1.2g
Protein 1.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all