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Swiss chard Calories
Low-calorie leafy green rich in fiber and exceptionally high in vitamin K
CALORIES
GI
POTASSIUM
FIBER
Swiss chard Nutrition Facts
Selected: 100 g
19
KCAL / 100G
Carbs
3.7g
· 62%
Protein
1.8g
· 30%
Fat
0.2g
· 8%
Fiber
1.6g
Swiss chard Vitamins & Minerals
Vitamins
Vitamin K
830µg · 692% DV
Vitamin A
306µg · 34% DV
Vitamin C
30mg · 33% DV
Vitamin E
1.9mg · 13% DV
Minerals
Magnesium
81mg · 19% DV
Iron
2mg · 11% DV
Potassium ⭐
379mg · 11% DV
Sodium
213mg · 9% DV
Swiss chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Swiss chard
Swiss chard — Frequently Asked Questions
How many calories are in Swiss chard?
Swiss chard contains 19 calories per 100 g. The same serving provides 1.8 g of protein, 3.7 g of carbohydrates, and 0.2 g of fat.
Is Swiss chard suitable for a keto diet?
Yes, Swiss chard is compatible with a keto diet. It has 3.7 g of carbohydrates per 100 g and a glycemic index of 15.
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Nutrition data compiled from USDA FoodData Central and scientific sources.