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Boiled chard stem Calories
Low-calorie, fibrous, and rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled chard stem (90 g) has 17 calories. That works out to 19 calories per 100 g. It contains 3.7 g of carbs, 1.6 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 225 µg of Vitamin K covers 188% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled chard stem Nutrition Facts
Selected: 1 serving (medium) · 90 g
17
KCAL / 90G
Carbs
3.7g
· 1% DV
Protein
1.6g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 29% · Fat 4%
Boiled chard stem nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 1.6 g | 3% |
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 Serving of Boiled chard stem?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 17 kcal |
| 1 tablespoon (chopped) | 12 g | 2 kcal |
| 1 piece (small) | 25 g | 5 kcal |
| 1 piece (medium) | 45 g | 9 kcal |
| 1 cup (chopped) | 70 g | 13 kcal |
| 2 piece (large) | 90 g | 17 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (large) | 140 g | 27 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Boiled chard stem
How do you cook boiled chard stems?
To make boiled chard stems, rinse them well, trim the ends, and cut them into similar-sized pieces. Cook in boiling water until a fork passes through easily, then drain and season or use them in another dish.
Do you need to peel chard stems before boiling them?
No, thin, tender chard stems usually do not need peeling. If a thick stem has tough strings, pull them away from one end before cutting it; this makes the cooked pieces more pleasant to eat.
Can you eat boiled chard stems cold?
Yes, boiled chard stems can be eaten cold. Drain and cool them promptly, then dress with olive oil and lemon or add them to a salad; keep them refrigerated until serving.
How do you keep boiled chard stems from becoming mushy?
Cut the stems into evenly sized pieces and start checking them as soon as they begin to soften. Drain them promptly when they are fork-tender; leaving them in hot water after cooking makes them softer.
What do boiled chard stems taste like?
Boiled chard stems taste mild, slightly earthy, and somewhat like a tender vegetable stalk. Their flavor works well with lemon, garlic, olive oil, or a creamy dip, while older, thicker stems can taste more pronounced.
Can you freeze boiled chard stems?
Yes, you can freeze boiled chard stems after draining and cooling them. Pack them in airtight, meal-sized portions; thawed stems may be softer, so they work especially well in soups, stews, and mixed vegetable dishes.
How long do boiled chard stems last in the fridge?
Boiled chard stems keep for about 3–4 days in a covered container in the refrigerator. Let them cool before storing, and discard them if they develop an off smell or a slimy texture.
What can you make with boiled chard stems?
Boiled chard stems can go into vegetable soup, omelets, or a warm grain bowl. For a simple side, toss them with olive oil, lemon, and garlic, or serve them with yogurt or another tangy sauce.
Can you use the water from boiling chard stems?
Yes, the cooking water can be used in soup or a vegetable dish if it is clean and not overly salty. It carries some of the stems’ flavor, so taste it before adding more seasoning.
Why do boiled chard stems taste bitter?
A slight earthy or bitter note can come from chard’s natural flavor, especially in more mature stems. Lemon, garlic, olive oil, or a creamy dressing can balance it; discard the stems if they taste spoiled rather than merely earthy.
Boiled chard stem Vitamins & Minerals
Vitamins
Vitamin K
225µg · 188% DV
Vitamin C
9.9mg · 11% DV
B2
0.05mg · 4% DV
B6
0.05mg · 3% DV
Minerals
Potassium ⭐
279mg · 8% DV
Manganese
0.16mg · 7% DV
Magnesium
26mg · 6% DV
Calcium
43mg · 4% DV
Sodium
63mg · 3% DV
Boiled chard stem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled chard stem
To burn the 17 calories in 1 serving (medium) (90 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 stem?
Boiled chard stem is made from the thick, pale stalks of Swiss chard, cooked until tender; the leafy tops are often saved for another dish. Chard has long been used around the Mediterranean, where both the leaves and stems are valued in home cooking.
The stems have a mild, slightly earthy flavour and turn soft with a gentle bite when not overcooked. Serve them warm or chilled with olive oil and lemon, or add them to a vegetable plate alongside grains, beans or roasted meat. They are low in calories, provide fibre and are rich in vitamin K. For a lighter side, drain them well and finish with lemon rather than a heavy sauce.
How Nutritious Is Boiled chard stem?
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 stem 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 stem Contain Allergens?
No known major allergens
Which Diets Is Boiled chard stem Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled chard stem Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.