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Swiss chard (cooked, boiled, drained, unsalted)
Vegetables

Swiss chard (cooked, boiled, drained, unsalted) nutrition facts

Per 1 cup, chopped · 175 g

Calories
35
2%
of a 2,000 cal day
  • Protein
    3.3g
    31% of calories
  • Carbs
    7.2g
    67% of calories
  • Fat
    0.1g
    2% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Swiss chard (cooked, boiled, drained, unsalted) (1 cup, chopped, 175 g) has 35 calories, with 3.3 g of protein, 7.2 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (67% of calories). It is high in Vitamin A (60% DV), Vitamin C (35% DV) and Vitamin E (22% DV).

Per 100 g
20cal
very low energy density
Protein per 100 cal
9.4g
Net carbs
4g
carbs minus fiber
Fiber
3.7g
1.9 g sugar

High in

20%+ of the daily value

  • Vitamin A60%
  • Vitamin C35%
  • Vitamin E22%
  • Vitamin K477%
  • Iron49%
  • Potassium20%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Riboflavin (B2)12%
  • Vitamin B611%
  • Calcium10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, chopped (175 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A536 μg
60%
Vitamin C32 mg
35%
Vitamin D0 μg
0%
Vitamin E3 mg
22%
Vitamin K573 μg
477%
Thiamine0.1 mg
5%
Riboflavin (B2)0.2 mg
12%
Niacin1 mg
4%
Vitamin B60.1 mg
11%
Folate (B9)16 μg
4%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline50 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium102 mg
10%
Iron4 mg
49%
Potassium961 mg
20%
Magnesium151 mg
36%
Phosphorus58 mg
8%
Zinc1 mg
5%
Copper0.3 mg
32%
Manganese1 mg
25%
Selenium2 μg
3%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alpha carotene79 μg—
Arginine0.2 g—
Beta carotene6,391 μg—
Caffeine0 mg—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.2 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0 g—
Retinol0 μg—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Valine0.2 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 35 calories

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

  • 7min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Swiss chard (cooked, boiled, drained, unsalted)?

One serving of Swiss chard (cooked, boiled, drained, unsalted) (1 cup, chopped) has 35 calories, which works out to 20 calories per 100 g. That is about 1.8% of a 2,000-calorie day.

Is Swiss chard (cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 3.3 g of protein per serving, and protein supplies 31% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Swiss chard (cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 67% 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 (cooked, boiled, drained, unsalted)?

313 mg per serving.

How much sugar is in Swiss chard (cooked, boiled, drained, unsalted)?

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

Recipes with swiss chard

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