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Chard / Beet greens Calories
Low-calorie leafy green exceptionally rich in vitamin K and vitamin A
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chard / Beet greens (36 g) has 10 calories. That works out to 27 calories per 100 g. It contains 1.7 g of carbs, 0.8 g of protein, 0.1 g of fat and 1.3 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chard / Beet greens Nutrition Facts
Selected: 1 cup (chopped) · 36 g
10
KCAL / 36G
Carbs
1.7g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 29% · Fat 9%
Chard / Beet greens nutrition facts table · 1 cup (chopped) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.8 g | 2% |
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 Chard / Beet greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 36 g | 10 kcal |
| 1 piece (whole) | 20 g | 5 kcal |
| 2 cup (chopped) | 72 g | 19 kcal |
| 1 serving (small) | 90 g | 24 kcal |
| 100 g | 100 g | 27 kcal |
| 5 piece (whole) | 100 g | 27 kcal |
| 1 serving (medium) | 150 g | 41 kcal |
| 1 serving (large) | 220 g | 59 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Chard / Beet greens
How do you cook chard?
Cook chard by sautéing the chopped leaves and stems, adding the stems first because they take longer to soften. It also works well in soups, pasta, grain bowls and frittatas; avoid prolonged cooking if you want the leaves to keep their texture.
Can you eat chard raw?
Yes, chard can be eaten raw. Use tender leaves in salads or sandwiches, sliced thinly; mature leaves and thick stems are tougher and often taste better cooked. Wash the leaves carefully because soil can collect around their ribs.
Are chard stems edible?
Yes, chard stems are edible and can be cooked separately from the leaves. Slice them thinly and start cooking them first, then add the leaves near the end. If the stems are especially thick or stringy, trim away the toughest outer fibers.
What is the difference between chard and beet greens?
Chard and beet greens are closely related, but they are not quite the same: beet greens are the leaves of a beetroot plant, while chard is grown primarily for its leaves and stems. They can often be swapped in cooked dishes.
How do you keep chard from tasting bitter?
Choose young chard leaves for a milder flavor, and cook mature leaves with ingredients such as garlic, onion or lemon. Briefly blanching the leaves before sautéing can also soften their stronger taste; discard the blanching water.
Can you freeze chard?
Yes, chard freezes well for later use in cooked dishes. Wash and chop the leaves and stems, blanch them briefly, cool them promptly, and drain thoroughly before freezing in portions. Frozen chard will be softer after thawing, so it suits soups and stews best.
How should you store fresh chard?
Store unwashed chard in the refrigerator, loosely wrapped or in a produce bag, and wash it just before cooking. Keeping the leaves dry helps prevent them from spoiling quickly; use wilted or damaged leaves promptly after trimming them.
Can chard leaves replace spinach in recipes?
Yes, chard can replace spinach in many cooked recipes, including soups, pasta and savory pies. Its leaves are often sturdier, and the stems need more cooking time, so add them before the leaves. For raw salads, tender chard works best.
Can you eat beet greens from beets bought at the grocery store?
Yes, beet greens are edible when they are fresh and in good condition. Separate them from the roots if you are storing the beets, since the leaves draw moisture from the roots; wash the greens thoroughly before cooking or eating them.
Does cooking chard reduce its oxalate content?
Yes, boiling chard and discarding the water can reduce some of its soluble oxalates, though it does not remove them all. People who have had oxalate kidney stones should ask a healthcare professional how much chard is appropriate for them.
Chard / Beet greens Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin A
110.16µg · 12% DV
Vitamin C
10.8mg · 12% DV
Vitamin E
0.68mg · 5% DV
Minerals
Manganese
0.22mg · 10% DV
Potassium ⭐
274mg · 8% DV
Magnesium
25mg · 6% DV
Calcium
42mg · 4% DV
Sodium
81mg · 4% DV
Chard / Beet greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard / Beet greens
To burn the 10 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 Chard / Beet greens?
Beet greens are the leafy tops and stems of the beetroot plant. They’re related to chard and can be cooked in much the same way, though their flavour is pleasantly earthy and the stems stay firmer than the leaves. Across many cuisines, people sauté them with garlic or onion, stir them into soups and stews, or serve them as a simple cooked side; young leaves can also be eaten raw. They’re a light leafy green, with fibre and vitamins K and A among their nutritional strengths. Add the chopped stems to the pan first so they have time to soften, and finish with lemon or a little olive oil.
How Nutritious Is Chard / Beet greens?
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 Chard / Beet greens 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 Chard / Beet greens Contain Allergens?
No known major allergens
Which Diets Is Chard / Beet greens 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
Chard / Beet greens 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.