Swiss chard (raw) nutrition facts
Per 1 cup · 36 g
of a 2,000 cal day
- Protein0.6g28% of calories
- Carbs1.3g61% of calories
- Fat0.1g11% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Swiss chard (raw) (1 cup, 36 g) has 6.8 calories, with 0.6 g of protein, 1.3 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (61% of calories). It is high in Vitamin K (249% DV).
High in
20%+ of the daily value
- Vitamin K249%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin C12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (36 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 110 μg | 12% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 299 μg | 249% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 5 μg | 1% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 1 mg | 8% |
| Potassium | 136 mg | 3% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 17 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 6% |
| Selenium | 0.3 μg | 1% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 16 μg | — |
| Arginine | 0 g | — |
| Beta carotene | 1,313 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
35 calSwiss chard (cooked, boiled, drained, salted)1 cup, chopped+28 cal
15 calFreshdirect Red Swiss Chard1 ¾ cup raw+8 cal- 35 cal
Swiss chard (cooked, boiled, drained, unsalted)1 cup, chopped+28 cal - 35 calCal-Organic Farms Organic Green Chard1 cup, chopped+28 cal
- 35 calCal-Organic Farms Organic Rainbow Chard1 cup, chopped+28 cal
- 25 calNew Star Chard Plus Kale1 ½ cups+18 cal
Burning 7 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 1minWalking (3.5 mph)
- 1minCycling (moderate)
- 1minRunning (6 mph)
- 1minSwimming laps
Common questions
How many calories are in Swiss chard (raw)?
One serving of Swiss chard (raw) (1 cup) has 6.8 calories, which works out to 19 calories per 100 g. That is about 0.3% of a 2,000-calorie day.
Is Swiss chard (raw) high in protein?
Not especially. It has 0.6 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Swiss chard (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Swiss chard (raw)?
77 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Swiss chard (raw)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
