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Chard salad Calories
Fiber-rich, low-calorie, very high in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chard salad (120 g) has 42 calories. That works out to 35 calories per 100 g. It contains 5.8 g of carbs, 2.2 g of protein, 1.9 g of fat and 2.8 g of fiber. Its 384 µg of Vitamin K covers 320% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chard salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
42
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
2.2g
· 4% DV
Fat
1.9g
· 2% 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 47% · Protein 18% · Fat 35%
Chard salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.2 g | 4% |
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 Chard salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 42 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 4 tablespoon (chopped) | 60 g | 21 kcal |
| 1 cup (chopped) | 70 g | 25 kcal |
| 1 piece (small) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 piece (large) | 150 g | 53 kcal |
| 1 serving (large) | 180 g | 63 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Chard salad
How do you make chard salad?
To make chard salad, wash and dry the leaves, slice them thinly, and toss with olive oil, lemon juice, and salt. Add the dressing just before serving to keep the leaves from wilting.
Can you eat chard salad raw?
Yes, chard salad can be made with raw leaves. Choose tender young chard, wash it thoroughly, dry it well, and slice it thinly; older leaves can be tougher and more assertive in flavor.
Do you cook the chard for chard salad?
You can make chard salad with either raw or cooked leaves. For a softer version, blanch the leaves briefly, drain and cool them, then squeeze out excess water before adding the dressing.
Can you eat the stems in chard salad?
Yes, chard stems are edible and can go into chard salad. Slice thick stems finely and cook them briefly before adding the leaves, since stems take longer to soften than the leafy part.
What dressing goes with chard salad?
Lemon and olive oil make a simple dressing that suits chard salad and balances its earthy flavor. Garlic, mustard, or a little vinegar can add more punch; dress the leaves shortly before serving.
How do you keep chard salad from getting soggy?
Keep chard salad crisp by drying the leaves thoroughly and storing them separately from the dressing. Toss everything together just before eating, because salt and acidic ingredients draw moisture from cut leaves.
Can you make chard salad ahead of time?
Yes, you can prepare chard salad ahead by washing, drying, and slicing the leaves, then refrigerating them in a covered container. Keep the dressing separate and add it just before serving for the best texture.
How long does chard salad last in the fridge?
Chard salad is best eaten soon after it is dressed, because the leaves soften and release water as they sit. Refrigerate leftovers promptly in a covered container and use them by the next day.
Why does chard salad taste bitter?
Chard salad may taste bitter when it is made with mature leaves or thick stems. Try young leaves, remove especially tough stems, and balance the flavor with lemon, olive oil, or a small amount of sweetness.
What goes well with chard salad?
Chard salad pairs well with grilled vegetables, beans, grains, or roasted meat and fish. Its fresh, slightly earthy flavor also works as a contrast to rich dishes and makes a useful side for a hearty meal.
Chard salad Vitamins & Minerals
Vitamins
Vitamin K
384µg · 320% DV
Vitamin A
183.6µg · 20% DV
Vitamin C
14.4mg · 16% DV
Vitamin E
1.92mg · 13% DV
Minerals
Manganese
0.38mg · 17% DV
Potassium ⭐
372mg · 11% DV
Copper
0.1mg · 11% DV
Magnesium
41mg · 10% DV
Sodium
216mg · 9% DV
Chard salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chard salad
To burn the 42 calories in 1 serving (medium) (120 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 salad?
Chard salad is a simple preparation of chard leaves, often with the stems, cooked until tender and dressed with olive oil and lemon. In Turkish home cooking, some versions include garlic or a spoonful of yoghurt, while others keep the greens plain so their earthy flavour comes through.
It is served warm or chilled, as a side dish or part of a meze spread alongside a main meal. Chard salad is fibre-rich and light, with 35 calories per 100 g. For a lighter dressing, use just enough olive oil to coat the leaves and rely on lemon for brightness; it pairs well with grilled foods, beans or rice.
How Nutritious Is Chard salad?
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 salad 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 Chard salad Contain Allergens?
No known major allergens
Which Diets Is Chard salad 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
Chard salad Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.46g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.