Calories in swiss chard
A typical serving of swiss chard provides about 7 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup, raw (36 g)
Calories
7kcal
Protein
0.6g
Carbs
1.3g
Fat
0.1g
Per 100 g
| Calories | 19 kcal |
| Protein | 1.8 g |
| Carbs | 3.7 g |
| Fat | 0.2 g |
| Saturated fat | 0.03 g |
| Fiber | 1.6 g |
| Sugars | 1.1 g |
| Sodium | 213 mg |
Data based on Open Food Facts and public nutrition databases.
A green leaf with colorful stems that belongs to the same family as beets. They have a slightly earthy and salty flavor.
Nutritional benefits
- Incredible amount of vitamin K for clotting
- Helps regulate blood sugar levels
- Rich in beta-carotenes
How to prepare it
- 1.Sauté stems first and then the leaves
- 2.Use large leaves as healthy wraps
- 3.Add to soups and stews at the end of cooking
Lighter alternatives
Spinach
Tenderer texture but similar nutrients
Kale
Firmer and stands heat better
Beet Greens
Almost identical flavor and same family
Healthy tip
Swiss chard is an excellent option for people with diabetes due to its syringic acid content.
Frequently asked questions
What to do with the colorful stems?
They are fully edible. Chop them and cook them a bit longer than the leaves.
Why does it taste a bit like dirt?
Like beets, it contains geosmin, an organic substance that gives it that earthy profile.
Is it high in sodium?
Compared to other vegetables, it has a naturally higher sodium content.