Summary
Calories
20
kcal / 100 g
Protein
1.9
g / 100 g
Carbohydrates
4.1
g / 100 g
Fat
0.08
g / 100 g
Where the energy comes from
- Protein 30%
- Carbohydrates 67%
- Fat 3%
100 grams of Swiss Chard (Boiled) contain 20 kcal, 1.9 g protein, 4.1 g carbohydrates and 0.08 g fat. 1 cup (175 g) has about 35 kcal.
Low calorieLow fatLow saturated fatLow sugarHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Swiss Chard (Boiled) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 306 µg | 38% |
| Vitamin C | 18 mg | 23% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.9 mg | 16% |
| Vitamin K | 327 µg | 436% |
| Vitamin B1 (thiamin) | 0.034 mg | 3% |
| Vitamin B2 (riboflavin) | 0.086 mg | 6% |
| Vitamin B3 (niacin) | 0.36 mg | 2% |
| Vitamin B6 | 0.085 mg | 6% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 9 µg | 5% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 58 mg | 7% |
| Iron | 2.3 mg | 16% |
| Magnesium | 86 mg | 23% |
| Phosphorus | 33 mg | 5% |
| Potassium | 549 mg | 27% |
| Sodium | 179 mg | 7% |
| Zinc | 0.33 mg | 3% |
| Copper | 0.16 mg | 16% |
| Manganese | 0.33 mg | 17% |
| Selenium | 0.9 µg | 2% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.012 g |
| Monounsaturated fat | 0.016 g |
| Polyunsaturated fat | 0.028 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, cooked, boiled, drained, without salt. 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 (Boiled)?
- 100 grams of Swiss Chard (Boiled) contain 20 kcal. 1 cup (175 g) has about 35 kcal.
- How much protein is in Swiss Chard (Boiled)?
- 100 grams contain 1.9 g of protein; 30% of its energy comes from protein.
- Is Swiss Chard (Boiled) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Swiss Chard (Boiled) vegan?
- Yes, it contains no animal products.