⏱ 15 min total

Swiss Chard with Olives Recipe

Name: Swiss Chard with Olives Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 5 olive Green olives; ¼ tsp Rosemary; ½ medium Scallions; ¼ tsp, drained Capers; 1 tbsp Olive oil; 2 cup Swiss chard; ½ dash Black pepper

Per 1 serving · 108 g · 7 ingredients

Calories

156

8%
of a 2,000 cal day

Protein
1.6g
4% of calories
Carbs
3.9g
10% of calories
Fat
16g
87% of calories

Portion

✓ Keto-friendly
✓ Cholesterol free

At a glance

One serving of Swiss Chard with Olives Recipe (108 g) has 156 calories, with 1.6 g of protein, 3.9 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (87% of calories). It is high in Vitamin A (25% DV), Vitamin C (26% DV) and Vitamin E (26% DV).

Per 100 g

145cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

1.8g

1 g sugar

High in

20%+ of the daily value

Vitamin A25%
Vitamin C26%
Vitamin E26%
Vitamin K518%
Iron20%

Good source of

10–19% of the daily value

Magnesium15%
Copper18%
Manganese13%

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
Combine the chopped or sliced olives, minced rosemary, chopped scallions, and capers with half of the olive oil and let sit while you prepare the chard.
2
Trim the chard by cutting along the edges of the main stem of each leaf, removing the stems. Slice the stems into 1/2-inch pieces and set aside. Cut the leaves into 1-inch thick ribbons, keeping them separate from the stems.
3
Heat remaining oil in a large non-stick sauté pan over medium-high heat. Once hot, add the chard stems and cook for a couple of minutes, stirring often, until they begin to soften. Stir in the olive mixture and cook for another minute.
4
Add the chard leaves to the pan, tossing them with the mixture to coat in olive oil. Cover the pan, reduce the heat to low, and cook until the leaves have wilted, occasionally lifting the cover to turn the leaves.
5
Remove from heat, season with black pepper to taste, and serve.

Vitamins & minerals

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

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	227 μg	25%
Vitamin C	23 mg	26%
Vitamin D	0 μg	0%
Vitamin E	4 mg	26%
Vitamin K	622 μg	518%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	6%
Niacin	0.4 mg	2%
Vitamin B6	0.1 mg	6%
Folate (B9)	16 μg	4%
Vitamin B12	0 μg	0%
Pantothenic acid	0.1 mg	3%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	50 mg	5%
Iron	2 mg	20%
Potassium	302 mg	6%
Magnesium	62 mg	15%
Phosphorus	37 mg	5%
Zinc	0.3 mg	3%
Copper	0.2 mg	18%
Manganese	0.3 mg	13%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	32 μg	—
Arginine	0.1 g	—
Aspartic acid	0 g	—
Beta carotene	2,703 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 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	11 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0 g	—
Retinol	0 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 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 156 calories

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

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Swiss Chard with Olives Recipe?

One serving of Swiss Chard with Olives Recipe (1 serving) has 156 calories, which works out to 145 calories per 100 g. That is about 7.8% of a 2,000-calorie day.

Is Swiss Chard with Olives Recipe high in protein?

Not especially. It has 1.6 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Swiss Chard with Olives Recipe keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Swiss Chard with Olives Recipe?

383 mg per serving.

How much sugar is in Swiss Chard with Olives Recipe?

1 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)

Calories156

% Daily Value*

Total fat 16g	20%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 383mg	17%
Total carbohydrate 3.9g	1%
Dietary fiber 1.8g	7%
Total sugars 1g
Protein 1.6g

* 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

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