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Swiss Chard Stew Calories
Iron and magnesium-rich, low-calorie vegetable stew
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Swiss Chard Stew (180 g) has 81 calories. That works out to 45 calories per 100 g. It contains 13 g of carbs, 3.8 g of protein, 2.2 g of fat and 5 g of fiber. Its 576 µg of Vitamin K covers 480% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Swiss Chard Stew?
Swiss chard stew is a home-style dish of chopped chard leaves and stems simmered with onion, often in a tomato-based broth. Recipes vary: some include rice or another grain, while others keep the focus on the greens. The leaves turn tender and the stems retain a little bite, giving the stew a soft, substantial texture.
It is served warm as a simple main or as a vegetable side, often with bread; a spoonful of yoghurt also makes a good accompaniment. For English-speaking readers, it is an easy way to make leafy greens the centre of a meal. The dish is vegetable-forward, with fibre and a relatively light feel; add beans for more staying power, or use less oil for a lighter bowl.
Swiss Chard Stew Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
2.1g
· 4% DV
Fat
1.2g
· 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 60% · Protein 18% · Fat 22%
Swiss Chard Stew Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
180µg · 20% DV
Vitamin C
18mg · 20% DV
Folate
65µg · 16% DV
Minerals
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
320mg · 9% DV
Sodium
180mg · 8% DV
How Nutritious Is Swiss Chard Stew?
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.
Swiss Chard Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swiss Chard Stew
To burn the 45 calories in 100 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.
Is Swiss Chard Stew 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 Swiss Chard Stew Contain Allergens?
No known major allergens
Which Diets Is Swiss Chard Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Swiss Chard Stew Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Swiss Chard Stew
How do you make Swiss chard stew?
Swiss chard stew is usually made by cooking chopped chard with onion, tomato, and a little liquid until tender. Add the stems before the leaves, since they take longer to soften; beans, rice, or lentils are common additions.
Do you use the stems in Swiss chard stew?
Yes, the stems can go into Swiss chard stew, and they add a pleasantly tender bite. Chop them finely and start cooking them before the leaves, which wilt much faster.
What can I serve with Swiss chard stew?
Swiss chard stew goes well with crusty bread, rice, or a grain such as bulgur. A spoonful of plain yogurt is also a good match for a tomato-based version.
Can Swiss chard stew be made without tomatoes?
Yes, Swiss chard stew can be made without tomatoes. Cook the chard with onion, garlic, olive oil, and a little broth or water; lemon added at the end brings brightness without tomato.
Can you freeze Swiss chard stew?
Yes, Swiss chard stew can be frozen, though the leaves may become softer after thawing. Cool it before packing into a sealed freezer-safe container, then thaw and reheat it thoroughly before serving.
How do you keep Swiss chard stew from tasting bitter?
Use fresh chard and avoid cooking the leaves for longer than needed; older leaves can taste more strongly earthy or bitter. Add the stems first, then stir in the leaves and stop cooking once they are tender.
Should Swiss chard stew be served hot or cold?
Swiss chard stew can be served hot, warm, or chilled. Tomato-based versions are often served warm as a main dish, while an olive-oil version can also be enjoyed at room temperature.
Can I add beans to Swiss chard stew?
Yes, beans make Swiss chard stew heartier and add a creamy contrast to the greens. Stir in cooked beans near the end of cooking so they warm through without breaking apart.
Is Swiss chard stew usually vegetarian?
Swiss chard stew is often vegetarian, made with chard, onion, tomato, and olive oil. Some recipes include meat or broth, so use vegetable broth and skip the meat for a vegetarian pot.
Can Swiss chard stew be made with just the leaves?
Yes, you can make Swiss chard stew with leaves alone. It will cook faster and have a softer texture; if you include the stems, chop them separately and give them a head start in the pot.
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Nutrition data compiled from USDA FoodData Central and scientific sources.