Swiss chard (cooked, boiled, drained, salted) nutrition facts
Per 1 cup, chopped · 175 g
of a 2,000 cal day
- Protein3.3g31% of calories
- Carbs7.2g67% of calories
- Fat0.1g2% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Swiss chard (cooked, boiled, drained, salted) (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). Keep an eye on sodium, which provides 32% of the daily value.
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
- Sodium32%
Vitamins & minerals
Amounts for 1 cup, chopped (175 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 536 μg | 60% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 573 μg | 477% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 4 mg | 49% |
| Potassium | 961 mg | 20% |
| Magnesium | 151 mg | 36% |
| Phosphorus | 58 mg | 8% |
| Zinc | 1 mg | 5% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 25% |
| Selenium | 2 μg | 3% |
Full breakdown · 18 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 79 μg | — |
| Arginine | 0.2 g | — |
| Beta carotene | 6,391 μg | — |
| Caffeine | 0 mg | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Phenylalanine | 0.2 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
7 calSwiss chard (raw)1 cup−28 cal
15 calFreshdirect Red Swiss Chard1 ¾ cup raw−20 cal- 35 cal
Swiss chard (cooked, boiled, drained, unsalted)1 cup, choppedsame cal - 35 calCal-Organic Farms Organic Green Chard1 cup, choppedsame cal
- 35 calCal-Organic Farms Organic Rainbow Chard1 cup, choppedsame cal
- 25 calNew Star Chard Plus Kale1 ½ cups−10 cal
Burning 35 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Swiss chard (cooked, boiled, drained, salted)?
One serving of Swiss chard (cooked, boiled, drained, salted) (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, salted) 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, salted) 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, salted)?
726 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Swiss chard (cooked, boiled, drained, salted)?
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.
