Vegetables
Swiss chard: calories and nutrition
Swiss chard: 19 calories per 100 g. A 36 g portion (1 cup) has 6.8 calories, 0.6 g of protein, 1.3 g of carbohydrates and 0.1 g of fat.
The numbers above are for: Raw.
At a glance
- Very light: 19 calories per 100 g, so you can eat a big portion for few calories.
- Protein makes up 38% of its calories (1.8 g per 100 g), which makes it a strong protein source.
- Mostly carbohydrate with little fat: the kind of food athletes often pick for energy before or after a game.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 19 | |
| Protein | 1.8 g | g |
| Carbohydrates | 3.7 g | g |
| Fiber | 1.6 g | g |
| Sugars | 1.1 g | g |
| Fat | 0.2 g | g |
| Saturated fat | 0 g | g |
| Sodium | 213 mg | mg |
Every kind of swiss chard, per 100 g
How the numbers change with the cut, the variety and the cooking.
| Kind | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Raw | 19 | 1.8 | 3.7 | 0.2 |
| Boiled | 20 | 1.9 | 4.1 | 0.1 |
Source: Canadian Nutrient File 2015, Health Canada. Contains information licensed under the Open Government Licence - Canada. Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in a 36 g portion of swiss chard?
6.8 calories in 36 g. Per 100 g: 19 calories.
How much protein is in swiss chard?
1.8 g per 100 g, or 0.6 g in a 36 g portion.
How many carbs are in swiss chard?
3.7 g of carbohydrates per 100 g, including 1.6 g of fiber and 1.1 g of sugars.
Similar foods
How many calories do I need? · How much protein do I need?
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