Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Swiss chard Calories
Low-calorie leafy green rich in fiber and exceptionally 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 Swiss chard (36 g) has 7 calories. That works out to 19 calories per 100 g. It contains 1.3 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 298.8 µg of Vitamin K covers 249% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Swiss chard Nutrition Facts
Selected: 1 cup (chopped) · 36 g
7
KCAL / 36G
Carbs
1.3g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Swiss chard nutrition facts table · 1 cup (chopped) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.6 g | 1% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Swiss chard?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 36 g | 7 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 1 piece (large) | 40 g | 8 kcal |
| 2 cup (chopped) | 72 g | 14 kcal |
| 1 serving (small) | 80 g | 15 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (medium) | 150 g | 29 kcal |
| 1 serving (large) | 250 g | 48 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Swiss chard
How do you cook Swiss chard?
Cook Swiss chard quickly in a skillet with a little oil, or add it to soups and stews. Slice the stems and start cooking them first; add the leaves later, since they wilt much faster.
Can you eat Swiss chard stems?
Yes, Swiss chard stems are edible. They are firmer than the leaves, so slice them thinly and cook them for a few minutes before adding the greens. Remove any tough, fibrous ends.
Can you eat Swiss chard raw?
Yes, young Swiss chard leaves can be eaten raw in salads or sandwiches. Their flavor is more pronounced than cooked chard, and the stems are quite crisp. Wash the leaves and stems thoroughly before eating.
How do you wash Swiss chard?
Rinse Swiss chard leaf by leaf under cool running water, paying attention to grit trapped around the stems. If it is especially sandy, swish it in a bowl of clean water, then rinse and dry it well.
How should you store Swiss chard?
Keep Swiss chard unwashed in the refrigerator, loosely wrapped in a paper towel and placed in a bag with some airflow. Moisture encourages spoilage, so wash it just before cooking and discard leaves that turn slimy.
Can you freeze Swiss chard?
Yes, Swiss chard freezes well for cooked dishes. Blanch the leaves and stems briefly, cool them quickly in cold water, squeeze out excess moisture, and pack them in portions. Thawed chard becomes soft, so it is not ideal for salads.
What is the difference between Swiss chard and spinach?
Swiss chard has larger leaves and thicker, more noticeable stems than spinach, and it usually takes longer to cook. The two can often be swapped in recipes, but add Swiss chard stems earlier so they soften.
What does Swiss chard taste like?
Swiss chard tastes earthy and mildly vegetal, with a slight bitterness that can be more noticeable in mature leaves. The stems are mild and crisp. Sautéing the greens briefly softens their flavor without making them mushy.
Is Swiss chard good for you?
Yes, Swiss chard is a nutritious leafy vegetable, providing fiber and vitamin K among other nutrients. Its vitamin K content matters for people taking warfarin, who should keep their intake consistent and discuss major dietary changes with their clinician.
Why is Swiss chard called Swiss chard?
The name does not mean that Swiss chard originated in Switzerland; the plant is associated with the Mediterranean region. “Swiss” was added to distinguish it from French chard varieties in seed catalogs.
Swiss chard Vitamins & Minerals
Vitamins
Vitamin K
298.8µg · 249% DV
Vitamin A
110.16µg · 12% DV
Vitamin C
10.8mg · 12% DV
Vitamin E
0.68mg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Magnesium
29mg · 7% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
136mg · 4% DV
Sodium
77mg · 3% DV
Swiss chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swiss chard
To burn the 7 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 Swiss chard?
Swiss chard is a leafy vegetable with broad, tender leaves and crisp stems, both of which can be eaten. It has a mild, earthy flavour; the stems are pleasantly juicy and take a little longer to soften than the leaves. It is used in home cooking around the Mediterranean and beyond, often sautéed, added to soups and stews, or folded into savoury pies.
The leaves wilt quickly, so add them near the end of cooking and give the stems a head start. Swiss chard is low in calories and provides fibre, along with especially high amounts of vitamin K. For a lighter preparation, cook it with a modest amount of oil and finish with lemon; it also pairs well with beans, grains or eggs.
How Nutritious Is Swiss chard?
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 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
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Swiss chard
Foods Similar to Swiss chard
Have another question about Swiss chard?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.