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Swiss chard Calories
Leafy green, low calorie, very high in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Swiss chard (36 g) has 7 calories. That works out to 19 calories per 100 g. It contains 1.3 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 298.8 µg of Vitamin K covers 249% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Swiss chard Nutrition Facts
Selected: 1 cup (chopped) · 36 g
7
KCAL / 36G
Carbs
1.3g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Swiss chard nutrition facts table · 1 cup (chopped) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.6 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Swiss chard?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 36 g | 7 kcal |
| 1 piece (small) | 45 g | 9 kcal |
| 2 cup (chopped) | 72 g | 14 kcal |
| 1 piece (medium) | 80 g | 15 kcal |
| 1 serving (medium) | 90 g | 17 kcal |
| 100 g | 100 g | 19 kcal |
| 1 piece (large) | 140 g | 27 kcal |
| 1 serving (large) | 180 g | 34 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Swiss chard
How do you cook Swiss chard?
Swiss chard cooks quickly in a skillet with a little oil, or it can be added to soups and stews. Chop the stems and start cooking them first; add the leaves later, since they soften much faster.
Can you eat Swiss chard raw?
Yes, Swiss chard can be eaten raw. Use young, tender leaves in salads, sliced thinly; larger leaves can be tougher and more assertive in flavor, so they are often better cooked.
Are Swiss chard stems edible?
Yes, Swiss chard stems are edible and have a firmer texture than the leaves. Trim any dry ends, chop the stems, and cook them for a few minutes before adding the leaves so both finish tender.
What does Swiss chard taste like?
Swiss chard has a mild, earthy flavor, while its stems can taste slightly sweet. Older leaves may taste more pronounced or bitter; sautéing them with garlic, lemon, or olive oil can balance that flavor.
Can you use Swiss chard instead of spinach?
Yes, Swiss chard can replace spinach in many cooked dishes, including soups, pasta, and egg dishes. Its leaves are larger and its stems take longer to cook, so chop the stems and give them a head start.
How do you store Swiss chard?
Store unwashed Swiss chard in the refrigerator, loosely wrapped in a paper towel and placed in a bag or container. Moisture encourages spoilage, so wash it just before use and discard leaves that become slimy or strongly discolored.
Can you freeze Swiss chard?
Yes. Wash and chop Swiss chard, briefly blanch it, cool it promptly in cold water, and drain it thoroughly before freezing in airtight portions. Thawed leaves become softer, so frozen chard works best in cooked dishes.
Why is Swiss chard sometimes bitter?
Swiss chard can taste bitter when its leaves are mature or have been stored for too long. Choose crisp, fresh leaves; cooking them and adding something acidic, such as lemon juice, can mellow the flavor.
How do you remove grit from Swiss chard?
Separate the Swiss chard leaves and rinse them carefully under running water, paying attention to the folds where soil collects. If they are especially gritty, swish them in a bowl of clean water, change the water, and rinse again.
Can you eat Swiss chard while taking warfarin?
Yes, Swiss chard can be eaten while taking warfarin, but its vitamin K can affect how the medication works. Keep your intake consistent rather than suddenly avoiding it, and ask your clinician before making a major dietary change.
Swiss chard Vitamins & Minerals
Vitamins
Vitamin K
298.8µg · 249% DV
Vitamin A
110.16µg · 12% DV
Vitamin C
10.8mg · 12% DV
Vitamin E
0.68mg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Magnesium
29mg · 7% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
136mg · 4% DV
Sodium
77mg · 3% DV
Swiss chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swiss chard
To burn the 7 calories in 1 cup (chopped) (36 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Swiss chard?
Swiss chard is a leafy vegetable related to beetroot, with tender leaves and crisp, substantial stems. It has a mild, earthy flavour; the stems stay firmer than the leaves when cooked. It is popular around the Mediterranean and is used in everything from soups and stews to simple sautéed greens.
Cook the leaves and stems together, allowing the stems a little longer in the pan, or add the leaves near the end of a soup. Swiss chard is very low in calories and notably rich in vitamin K. A light sauté pairs well with beans, grains or eggs.
How Nutritious Is Swiss chard?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Swiss chard Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Swiss chard Contain Allergens?
No known major allergens
Which Diets Is Swiss chard Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Swiss chard Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.