Vegetables
Swiss chard nutrition facts
A 1 undetermined cup, chopped (175 g) serving of swiss chard provides 35 calories, 3 g protein, 7 g carbohydrate, and 0 g fat — about 30% of its calories from protein, 67% from carbohydrate, and 3% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup, chopped (175 g) | Per 100 g |
|---|---|---|
| Calories | 35 | 20 |
| Protein | 3 g | 2 g |
| Total carbohydrate | 7 g | 4 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (175 g)
- Vitamin C
- 31.5 mg
- Vitamin A (RAE)
- 536 mcg
- Vitamin E
- 3.31 mg
- Vitamin K
- 573 mcg
- Thiamin (B1)
- 0.06 mg
- Riboflavin (B2)
- 0.15 mg
- Niacin (B3)
- 0.63 mg
- Vitamin B6
- 0.15 mg
- Folate (DFE)
- 15.8 mcg
- Magnesium
- 151 mg
- Phosphorus
- 57.8 mg
- Zinc
- 0.58 mg
- Copper
- 0.29 mg
- Manganese
- 0.58 mg
- Selenium
- 1.57 mcg
Photo by Eva Bronzini on Pexels
Selecting, storing & prepping swiss chard
- Selecting
- Look for firm, crisp stalks and leaves without wilting or yellowing. Rainbow chard (with red, yellow, or orange stalks) is the same species as regular Swiss chard, just a different variety, with a similar flavor.
- Storing
- Fresh Swiss chard keeps 3-5 days in the refrigerator, stored unwashed in a loosely wrapped plastic bag in the crisper drawer.
- Prepping
- The stalks take longer to cook than the leaves, so separating them and adding the stalks to the pan a few minutes earlier gives a more even, tender result.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup, chopped (175 g), swiss chard is an excellent source of Vitamin K, Vitamin A, Magnesium, Vitamin C, Copper, Manganese, Iron, Vitamin E, and Potassium and a good source of Dietary Fiber and Riboflavin.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, chopped (175 g) serving.
Key metrics
Nutrient density
Per 100 kcal, swiss chard delivers about 30% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 94% of foods · 83% of vegetables
- More potassium than 91% of foods · 100% of vegetables
- More vitamin C than 90% of foods · 83% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to swiss chard by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in swiss chard?
- A 1 undetermined cup, chopped (175 g) serving of swiss chard has about 35 calories. Per 100 g, it has 20 calories — a very low calorie density.
- How much protein is in swiss chard?
- Swiss chard provides about 3 g of protein per 1 undetermined cup, chopped (175 g) serving.
- What are the macros in swiss chard?
- Per serving, swiss chard has roughly 3 g protein, 7 g carbohydrate, and 0 g fat. By calories, that is 30% protein, 67% carbohydrate, and 3% fat.
- Is swiss chard high in protein?
- Swiss chard has a protein density of about 9.4 g per 100 kcal, and 30% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in swiss chard?
- Per 1 undetermined cup, chopped (175 g), swiss chard is a notable source of Vitamin K, Vitamin A, Magnesium, Vitamin C, Copper, and Manganese. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of swiss chard?
- Per 1 undetermined cup, chopped (175 g), swiss chard has 35 calories, 3 g protein, 7 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin K, Vitamin A, Magnesium, Vitamin C, Copper, and Manganese. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169343 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Swiss chard Nutrition Facts.” https://nutrifactshub.com/foods/swiss-chard