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Boiled chard, fat-free Calories
Low-calorie, fiber-rich, and 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 Boiled chard, fat-free (175 g) has 33 calories. That works out to 19 calories per 100 g. It contains 6.5 g of carbs, 3.3 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 572.3 µg of Vitamin K covers 477% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled chard, fat-free Nutrition Facts
Selected: 1 cup (chopped) · 175 g
33
KCAL / 175G
Carbs
6.5g
· 2% DV
Protein
3.3g
· 7% DV
Fat
0.2g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 32% · Fat 5%
Boiled chard, fat-free nutrition facts table · 1 cup (chopped) (175 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 313 mg | 14% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 3.3 g | 7% |
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 Boiled chard, fat-free?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 175 g | 33 kcal |
| 1 tablespoon (chopped) | 11 g | 2 kcal |
| 1 ounce (whole) | 28 g | 5 kcal |
| 1 piece (whole) | 45 g | 9 kcal |
| 1 serving (small) | 90 g | 17 kcal |
| 2 piece (whole) | 90 g | 17 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (medium) | 150 g | 29 kcal |
| 1 serving (large) | 220 g | 42 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Boiled chard, fat-free
How do you make fat-free boiled chard?
Wash the leaves and stems thoroughly, chop them, and cook them in a small amount of water until tender. Add the stems first because they take longer to soften than the leaves; this helps everything finish cooking together.
How long does fat-free boiled chard keep in the fridge?
Fat-free boiled chard keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Can you eat the stems of fat-free boiled chard?
Yes, the stems of fat-free boiled chard are edible. They are firmer than the leaves, so slice them thinly and start cooking them first. This gives the stems time to soften without overcooking the leaves.
Can you freeze fat-free boiled chard?
Yes, fat-free boiled chard can be frozen. Let it cool, drain it well, and pack it into airtight portions. Its texture may be softer after thawing, so it works especially well in soups, stews, and cooked dishes.
Can you reheat fat-free boiled chard?
Yes, you can reheat fat-free boiled chard. Warm it in a pan with a splash of water or in the microwave until steaming throughout. For best quality and safe handling, reheat only the amount you intend to eat.
Does fat-free boiled chard taste bitter?
Fat-free boiled chard usually tastes mild, with an earthy, leafy flavor rather than strong bitterness. Older leaves or prolonged cooking can make the flavor more pronounced. Lemon juice or garlic can balance it when serving.
Can you eat fat-free boiled chard cold?
Yes, fat-free boiled chard can be eaten cold. Drain it well and serve it as a simple salad or side with lemon, garlic, or yogurt. Refrigerate it promptly if you are not eating it right away.
Is fat-free boiled chard easier to digest than raw chard?
For many people, yes: cooking softens chard’s leaves and makes them easier to chew. Cooked chard can still cause gas or bloating in sensitive people, so try a smaller portion if you notice discomfort.
Can you use the water from fat-free boiled chard?
Yes, you can use the cooking water from fat-free boiled chard in soup or another dish. Some water-soluble nutrients move into the liquid during cooking. If the water tastes too strong or salty, use only a little.
Can people taking warfarin eat fat-free boiled chard?
Yes, but chard is very high in vitamin K, which can affect warfarin management. Keeping intake consistent matters more than avoiding chard altogether; ask your clinician before making a major change to how much you eat.
Boiled chard, fat-free Vitamins & Minerals
Vitamins
Vitamin K
572.25µg · 477% DV
Vitamin A
535.5µg · 60% DV
Vitamin C
31.5mg · 35% DV
Vitamin E
3.33mg · 22% DV
Minerals
Copper
0.32mg · 36% DV
Magnesium
142mg · 34% DV
Potassium ⭐
961mg · 28% DV
Manganese
0.65mg · 28% DV
Sodium
313mg · 14% DV
Boiled chard, fat-free Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled chard, fat-free
To burn the 33 calories in 1 cup (chopped) (175 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 Boiled chard, fat-free?
Boiled chard, fat-free is Swiss chard cooked in water without added fat. Both the leafy greens and their tender stems can be eaten; chard is a familiar vegetable in Mediterranean cooking. Boiling softens the leaves while the stems may keep a little bite, and its flavour is mild, earthy and somewhat more pronounced than spinach.
It works as a simple side with grains, beans or a main dish, and can be finished with lemon, herbs or a little olive oil at the table. In Turkey, chard is also used in home-style cooked dishes and stuffed leaves, often served with yogurt. This preparation is low in calories and provides fibre and plenty of vitamin K. Pair it with beans or eggs for a more substantial meal.
How Nutritious Is Boiled chard, fat-free?
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 Boiled chard, fat-free Processed?
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.
Does Boiled chard, fat-free Contain Allergens?
No known major allergens
Which Diets Is Boiled chard, fat-free 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
Boiled chard, fat-free Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.