How many calories are in Swiss chard?

Raw Swiss chard is 19 calories per 100g. A cup of chopped leaves weighs 36g and comes to 7 calories; one large leaf is 48g and 9. Spinach is a touch denser at 23 calories per 100g.

Why is Swiss chard high in sodium?

213mg per 100g, which is well over twice spinach's 80mg and unusual for anything raw. It comes from the plant rather than from processing: chard is a beet relative and pulls salt out of the soil. On a 36g cup that is 77mg, so it only matters if chard is a daily habit.

Is Swiss chard keto-friendly?

Yes. 2.1g of net carbs per 100g once 1.6g of fiber comes off, so a bowl barely registers. The practical catch is volume, not carbs: 100g of raw leaves is a large handful and collapses to a couple of forkfuls in the pan.

Swiss chard vs spinach: what is the difference?

Spinach is the denser leaf on almost every count: 23 calories per 100g against 19, 3g of protein against 1.8g, 2.7mg of iron against 1.8mg, and 557mg of potassium against 379mg. Chard's advantage is the stem, which gives you a second vegetable in the same bunch.

Can you eat Swiss chard stems?

Yes, and they want a head start. Slice them, cook them three or four minutes before the leaves go in, and they finish crisp instead of stringy. The red and yellow colours are betalains, the pigments that make beets red, and they fade in a long cook.

What is Swiss chard good for?

306mcg of vitamin A per 100g and 30mg of vitamin C, on top of an enormous amount of vitamin K: a 36g cup carries roughly 300mcg of it, several times a day's requirement. Magnesium is the quiet one, and chard has more of it than most leafy greens.

Does cooking Swiss chard change the calories?

Not per gram, but per plate it changes everything. Chard collapses to a fraction of its raw volume, so a serving that looks the same size carries several times what the 19 calories per 100g of raw leaves suggests. Boiling also draws some of the sodium and potassium into the water.

Is rainbow chard different from Swiss chard?

Same plant, different stem colour. Rainbow chard is a seed mix bred for red, pink and yellow stems, and the nutrition is the same 19 calories and 1.8g of protein per 100g either way. The white-stemmed kind is what usually gets sold as plain Swiss chard.

How long does Swiss chard keep?

Three to five days in the crisper, unwashed and loosely wrapped. The leaves flag long before the stems do, and half an hour in cold water revives a limp bunch. Cut stem ends brown, which is cosmetic; slimy leaves are not.

All Foods

Calories in Swiss Chard

USDA Verified · FDC 169991 · Sep 2026

7 calories

per 1 cup chopped (36g)

1.8g

Protein

3.7g

Carbs

0.2g

Fat

1.6g

Fiber

Per 100g raw

Log Swiss Chard in one photo

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