Swiss Chard — Nutrition & Calories
Swiss Chard per 100g: 19 cal · 1.8g protein · 3.7g carbs · 0.2g fat · 1.6g fiber. Colorful leafy green extraordinarily rich in vitamin K, great for bone health and blood clotting.
Swiss Chard contains 19 calories per 100g serving — 1.8g protein, 3.7g carbs, 0.2g fat, 1.6g fiber, 213mg sodium. Per 100g: 19 calories. Vegan. Keto-friendly. Gluten-free. Colorful leafy green extraordinarily rich in vitamin K, great for bone health and blood clotting.
Swiss Chard Macros (per 100g)
Swiss Chard Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 19 cal | 1.8g | 3.7g | 0.2g |
| 100g | 19 cal | 1.8g | 3.7g | 0.2g |
| 200g | 38 cal | 3.6g | 7.4g | 0.4g |
| 1 cup (~240g) | 46 cal | 4.3g | 8.9g | 0.5g |
| 1 oz (28g) | 5 cal | 0.5g | 1.0g | 0.1g |
Burn Off Swiss Chard (19 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 19 calories from Swiss Chard:
- Walking (3 mph)4 min
- Running (6 mph)2 min
- Cycling (moderate)2 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Swiss Chard?
Swiss Chard contains 19 calories per 100g serving. That's 19 calories per 100g, or 46 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Swiss Chard?
Swiss Chard has 1.8g of protein per 100g (1.8g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Swiss Chard keto-friendly?
Yes, Swiss Chard is keto-friendly. With 3.7g carbs and 0.2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 2.1g.
Is Swiss Chard suitable for vegans?
Yes, Swiss Chard is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Swiss Chard?
Per 100g: 19 calories, 1.8g protein (38% cal), 3.7g carbs (78% cal), 0.2g fat (9% cal). Fiber: 1.6g. Sodium: 213mg.
How much Swiss Chard should I eat to lose weight?
For weight loss, Swiss Chard fits a calorie deficit if portioned. A typical 500 cal/day deficit means Swiss Chard can comprise up to 2631g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.