Calories in Swiss Chard: Nutrition Facts & Serving Sizes
Per 1 cup (36g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of raw Swiss chard (36g) contains about 6.8 calories with 0.6g of protein, 1.3g of carbs, and 0.1g of fat. Per 100g, Swiss chard provides 19 calories with 1.8g of protein, 3.7g of carbs, and 0.2g of fat. Swiss chard is one of the most micronutrient-dense vegetables available at near-zero calorie cost. The standout micronutrient is vitamin K at 830mcg per 100g, covering over 690% of the daily recommended intake. Vitamin A provides 306mcg per 100g and magnesium delivers 81mg per 100g, covering about 19% of the daily target for adults. Vitamin C is at 30mg per 100g and potassium reaches 379mg per 100g. Swiss chard is closely related to beets and comes in rainbow varieties with colorful stems. For anyone looking to maximize vegetable nutrition while minimizing calories, Swiss chard is one of the highest-value choices available at 19 calories per 100g.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 leaf (48g) | 9.1 | 0.9g | 1.8g | 0.1g | 0.8g |
| 1 cup (36g) | 6.8 | 0.6g | 1.3g | 0.1g | 0.6g |
| 100g | 19 | 1.8g | 3.7g | 0.2g | 1.6g |
Track Swiss Chard in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 1.8g | 4% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 3.7g | 1% |
| Dietary Fiber | 1.6g | 6% |
| Sugars | 1.1g | 2% |
| Sodium | 213mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51mg | 4% |
| Iron | 1.8mg | 10% |
| Potassium | 379mg | 8% |
| Vitamin A | 306mcg | 34% |
| Vitamin C | 30mg | 33% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 81mg | 19% |
| Phosphorus | 46mg | 4% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.9mcg | 2% |
| Folate | 14mcg | 4% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Swiss Chard
Swiss chard has one of the most impressive micronutrient profiles of any vegetable, particularly for vitamin K and magnesium. The 830mcg of vitamin K per 100g is exceptional. Vitamin K is essential for blood clotting, bone mineralization, and calcium regulation. Research also links adequate vitamin K intake to reduced arterial calcification, which is relevant for long-term cardiovascular health.
The 81mg of magnesium per 100g is outstanding for a leafy green. Magnesium supports over 300 enzymatic reactions including muscle contraction, protein synthesis, energy production, and sleep quality. Most adults are deficient in magnesium, and leafy greens like Swiss chard are one of the best food sources. A cup of cooked Swiss chard (175g) provides about 150mg of magnesium, a significant contribution toward the 310 to 420mg daily target for adults.
Vitamin A at 306mcg per 100g as beta-carotene supports immune function, skin health, and vision. The 30mg of vitamin C per 100g contributes to collagen synthesis and enhances iron absorption from plant sources. Swiss chard contains 1.8mg of iron per 100g, and pairing it with vitamin C-containing foods or lemon juice improves the absorption of this non-heme iron.
Potassium at 379mg per 100g supports fluid balance, muscle contraction, and blood pressure regulation. Swiss chard also contains antioxidants including betalains and flavonoids that help manage oxidative stress from intense training.
Dietary Considerations
Swiss chard is naturally gluten-free, vegan, and keto-friendly at 3.7g of carbs per 100g (1.6g fiber). It is ideal for weight loss given its very low calorie density at 19 calories per 100g. Swiss chard can be eaten raw in salads, sauteed in olive oil, added to soups, or blended into smoothies. Note that Swiss chard contains oxalates, which may reduce calcium absorption and should be considered by individuals prone to kidney stones. Cooking reduces oxalate content.
Daily Intake (100g)
100g of swiss chard provides 1% of a 2,000-calorie diet.
Track Your Intake
See how swiss chard fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in Swiss chard?
A cup of raw Swiss chard (36g) has about 6.8 calories. Per 100g, Swiss chard contains 19 calories. A single large leaf (48g) has about 9 calories. Swiss chard is one of the lowest-calorie vegetables available.
Is Swiss chard good for weight loss?
Yes, Swiss chard is excellent for weight loss. At 19 calories per 100g, it provides significant volume, fiber, and micronutrients for almost no caloric cost. It can be used to bulk up meals, add nutritional value to smoothies, or as a low-calorie base for salads and stir-fries.
How much protein in Swiss chard?
Swiss chard contains 1.8g of protein per 100g. A cup has about 0.6g. Like most vegetables, it is not a significant protein source but contributes to total daily intake alongside protein-focused foods.
Is Swiss chard high in vitamin K?
Yes, Swiss chard is one of the richest food sources of vitamin K at 830mcg per 100g, over 690% of the daily recommended intake. Individuals on blood thinners like warfarin should keep vitamin K intake consistent, as large amounts can affect medication effectiveness.
What does Swiss chard taste like?
Swiss chard has a mild, slightly earthy flavor similar to spinach but less bitter. The stems are slightly crunchy. It works well sauteed with garlic and olive oil, added to soups, or used raw in salads. Rainbow chard has colorful stems (red, yellow, orange) that make it visually appealing.
Track Swiss Chard in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.