Swiss Chard Calories & Nutrition Facts
Colorful leafy green extraordinarily rich in vitamin K, great for bone health and blood clotting.
Quick answer
How many calories are in Swiss Chard?
Swiss Chard has 19 calories per 100g. A 1 oz (28g) has about 5 calories. It is a low-calorie food, with most calories coming from carbs.
Practical Portion Guide for Swiss Chard
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 5 kcal | 0.5g | 1.0g | 0.6g | 0.1g |
| 50g snack portion | 10 kcal | 0.9g | 1.9g | 1.1g | 0.1g |
| 100g reference | 19 kcal | 1.8g | 3.7g | 2.1g | 0.2g |
| 200g larger portion | 38 kcal | 3.6g | 7.4g | 4.2g | 0.4g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Swiss Chard Fits Into a Diet
Swiss Chard can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Swiss Chard
Zero-Calorie Foods Guide
Use low-calorie vegetables like Swiss Chard to increase meal volume.
Calorie Deficit Calculator
Estimate the daily calorie target that turns low-calorie foods into a real plan.
Keto Diet Guide
Check how low-carb foods like Swiss Chard fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Swiss Chard With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Swiss Chard | 19 kcal | 1.8g | 3.7g | 0.2g | 1.6g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Swiss Chard: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Swiss Chard?
Swiss Chard contains 19 calories per 100g serving. This includes 7 calories from protein, 15 calories from carbohydrates, and 2 calories from fat.
Is Swiss Chard good for weight loss?
Yes, Swiss Chard is excellent for weight loss with only 19 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Swiss Chard?
Swiss Chard contains 1.8g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Swiss Chard?
Track Swiss Chard by grams when precision matters. A practical starting point is 1 oz (28g), which is about 5 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Swiss Chard keto-friendly?
Yes, Swiss Chard is keto-friendly with only 3.7g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Swiss Chard good for diabetics?
Swiss Chard is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Swiss Chard?
Swiss Chard is a good source of vitamins K, A, C and minerals including Magnesium, Potassium, Iron, Manganese. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Swiss Chard?
Calorique standardizes Swiss Chard nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g