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Low-calorie soup with vitamin K and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bone Broth Swiss Chard Soup (240 g) has 84 calories. That works out to 35 calories per 100 g. It contains 7.7 g of carbs, 7.4 g of protein, 3.4 g of fat and 3.4 g of fiber. Its 372 µg of Vitamin K covers 310% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
84
KCAL / 240G
Carbs
7.7g
· 3% DV
Protein
7.4g
· 15% DV
Fat
3.4g
· 4% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 33% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 7.4 g | 15% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 84 kcal |
| 100 g | 100 g | 35 kcal |
| ½ cup (small) | 120 g | 42 kcal |
| 1 serving (small) | 180 g | 63 kcal |
| 1 serving (large) | 300 g | 105 kcal |
| 1 bottle (medium) | 350 g | 123 kcal |
| 1.5 cup (large) | 360 g | 126 kcal |
| 2 cup (extra large) | 480 g | 168 kcal |
Calculated from 35 calories per 100 g.
To make bone broth Swiss chard soup, soften onion in a little oil, add chopped chard stems and bone broth, then add the leaves near the end. Simmer until tender and season to taste; rice or beans can make it heartier.
Bone broth Swiss chard soup centers on Swiss chard and bone broth, often with onion, garlic, and a seasoning such as black pepper. Some versions include rice, beans, or lemon. The exact additions vary by recipe, so there is no single fixed ingredient list.
Yes, the stems work well in bone broth Swiss chard soup and add a pleasant bite. Slice them thinly and start cooking them before the leaves, since they take longer to soften. Add the leaves later so they do not become overly limp.
Add the Swiss chard leaves toward the end of cooking bone broth Swiss chard soup and simmer just until tender. The stems can go in earlier. Prolonged boiling makes the leaves limp and can dull their color and fresh, mild flavor.
No, bone broth Swiss chard soup does not need blending. It is commonly served as a brothy soup with visible pieces of chard; blend it only if you prefer a smooth texture, and take care when blending hot liquid.
Yes, store-bought bone broth works in bone broth Swiss chard soup. Taste it before adding salt, since packaged broths can already be salty. You can also use homemade broth, adjusting the seasoning after the chard has cooked.
Yes, frozen Swiss chard can be used in bone broth Swiss chard soup. Add it straight to the simmering broth or thaw and drain it first if it has released a lot of water. Frozen chard usually has a softer texture than fresh.
Crusty bread, a simple salad, or a small bowl of yogurt pairs well with bone broth Swiss chard soup. For a more filling meal, serve it with a grain or beans; the soup’s savory broth needs little else to taste complete.
Cool leftover bone broth Swiss chard soup promptly, transfer it to a covered container, and refrigerate it. Reheat only the portion you plan to eat, bringing it to a steaming temperature. The chard may soften further after storage, but the soup remains usable if handled safely.
Yes, bone broth Swiss chard soup can be frozen in airtight, freezer-safe containers. Leave room for expansion and thaw it in the refrigerator before reheating. The chard may be softer after thawing; if the soup contains yogurt, add that after reheating for a smoother texture.
Vitamins
Vitamin K
372µg · 310% DV
Vitamin A
360µg · 40% DV
Vitamin C
22.8mg · 25% DV
B2
0.22mg · 17% DV
Minerals
Manganese
0.48mg · 21% DV
Sodium
456mg · 20% DV
Copper
0.17mg · 19% DV
Calcium
173mg · 17% DV
Potassium ⭐
528mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 1 cup (medium) (240 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.
Bone Broth Swiss Chard Soup combines tender Swiss chard leaves with the savoury depth of bone broth. Recipes vary, but the greens soften as they cook and give the soup a mild, earthy flavour, while the broth makes it taste fuller and more substantial. It is a simple home-style soup rather than a dish with one fixed recipe.
Serve it hot as a light lunch or supper, with crusty bread, a squeeze of lemon or a spoonful of yoghurt if you like. It is relatively low in calories and provides some fibre and protein; Swiss chard is also a source of vitamin K. For a lighter bowl, keep added oil modest, or pair the soup with bread or another side when you want a more filling meal.
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.
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.
NOVA 2
Minimally Processed
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.01g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.