Summary
Calories
19
kcal / 100 g
Protein
1.8
g / 100 g
Carbohydrates
3.7
g / 100 g
Fat
0.2
g / 100 g
Where the energy comes from
- Protein 30%
- Carbohydrates 62%
- Fat 8%
100 grams of Swiss Chard contain 19 kcal, 1.8 g protein, 3.7 g carbohydrates and 0.2 g fat. 1 piece (48 g) has about 9 kcal.
Low calorieLow fatLow saturated fatLow sugarHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Swiss Chard Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 306 µg | 38% |
| Vitamin C | 30 mg | 38% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.9 mg | 16% |
| Vitamin K | 830 µg | 1,107% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.09 mg | 6% |
| Vitamin B3 (niacin) | 0.4 mg | 3% |
| Vitamin B6 | 0.099 mg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 14 µg | 7% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 51 mg | 6% |
| Iron | 1.8 mg | 13% |
| Magnesium | 81 mg | 22% |
| Phosphorus | 46 mg | 7% |
| Potassium | 379 mg | 19% |
| Sodium | 213 mg | 9% |
| Zinc | 0.36 mg | 4% |
| Copper | 0.18 mg | 18% |
| Manganese | 0.37 mg | 18% |
| Selenium | 0.9 µg | 2% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.03 g |
| Monounsaturated fat | 0.04 g |
| Polyunsaturated fat | 0.07 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Chard, swiss, raw. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Swiss Chard?
- 100 grams of Swiss Chard contain 19 kcal. 1 piece (48 g) has about 9 kcal.
- How much protein is in Swiss Chard?
- 100 grams contain 1.8 g of protein; 30% of its energy comes from protein.
- Is Swiss Chard gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Swiss Chard vegan?
- Yes, it contains no animal products.