How Many Calories in Swiss Chard? Nutrition Facts & Macros
A cup of chopped Swiss chard (36 g) has 7 calories
Protein 0.6g · Carbs 1.3g · Fat 0.1g
Swiss chard is a colorful leafy green with striking red, yellow, or white stems and dark green leaves — yet only 19 kcal per 100 g. It stands out for its outstanding magnesium (81 mg) and potassium (379 mg), both crucial electrolytes especially on a keto diet. It also provides good vitamin C (30 mg) and is an excellent source of vitamin K. Raw Swiss chard is about 93% water.
79 kJ · per 100g · Water: 92.66 g
Calorie Calculator: Swiss Chard (Raw)
36 g Swiss Chard (Raw) contains 7 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (36 g) | 7 kcal | 0.6g | 1.3g | 0.1g |
| 1 bunch (200 g) | 38 kcal | 3.6g | 7.5g | 0.4g |
| 100 grams | 19 kcal | 1.8g | 3.7g | 0.2g |
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Swiss Chard (Raw) — Nutrition Facts
| Swiss Chard (Raw) | per 100g |
|---|---|
| Calories | 19 kcal |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Carbs | 3.74 g |
| Fiber | 1.6 g |
| Sugar | 1.1 g |
| Sodium | 213 mg |
| Potassium | 379 mg |
| Magnesium | 81 mg |
| Phosphorus | 46 mg |
| Vitamin C | 30 mg |
| Vitamin B6 | 0.099 mg |
| Folate | 14 mcg |
| Manganese | 0.366 mg |
| Water | 92.66 g |
Source: USDA FoodData Central (FDC ID: 169991) · Data verified April 2026
Variations
Raw Swiss chard
19 kcal per 100 g — the baseline. 93% water content. Best raw in salads or as a wrap substitute.
Cooked (boiled/steamed)
~20 kcal per 100 g — similar calories but cooking concentrates nutrients due to water loss. Volume reduces significantly. Sautéing with olive oil is the most popular preparation.
Dietary Perspectives
For Weight Loss
Swiss chard is outstanding for weight loss at just 19 kcal per 100 g. A full cup of chopped chard (36 g) has just 7 calories — you can eat massive amounts without any meaningful caloric impact. The colorful red, yellow, and white stems add visual appeal to meals, making diet food less boring. Use it raw in salads, sautéed as a side dish with garlic, or blended into smoothies. It offers a better mineral profile than lettuce at similar calorie levels.
For Athletic Performance
Swiss chard has an excellent electrolyte profile — 81 mg magnesium and 379 mg potassium per 100 g, both crucial for muscle function and recovery. It also provides 30 mg of vitamin C per 100 g for recovery support. At 19 kcal per 100 g it is not an energy source — purely a nutrient-dense side dish. The high sodium content (213 mg per 100 g) is a bonus for athletes who lose electrolytes through sweat.
For Keto
Swiss chard is very keto-friendly — only 2.14 g net carbs per 100 g (3.74 g total minus 1.6 g fiber). A cup of chopped chard (36 g) has just 0.8 g net carbs, making it nearly free in carb budgets. The outstanding magnesium (81 mg) and potassium (379 mg) are especially valuable on keto, where electrolyte needs increase significantly. Sauté with garlic and olive oil for a perfect keto side dish. One of the best keto leafy greens alongside spinach.
Frequently Asked Questions
How many calories are in Swiss chard?
Raw Swiss chard contains only 19 calories per 100 g. A cup of chopped chard (36 g) has just 7 calories. A whole bunch (200 g) provides 38 calories. Most calories come from carbohydrates (3.74 g) and protein (1.8 g), with virtually no fat (0.2 g).
Is Swiss chard healthy?
Swiss chard is exceptionally healthy. It provides 81 mg of magnesium, 379 mg of potassium, and 30 mg of vitamin C per 100 g. It is also rich in vitamin K and vitamin A. With only 19 calories per 100 g and 1.6 g of fiber, it delivers outstanding nutrition with minimal caloric impact.
How many carbs are in Swiss chard?
Raw Swiss chard has 3.74 g of total carbohydrates per 100 g, with 1.6 g coming from fiber. That leaves only 2.14 g of net carbs per 100 g — very low, making Swiss chard excellent for low-carb and keto diets.
Swiss chard vs spinach — which is healthier?
Both are nutritional powerhouses, but they excel in different areas. Swiss chard has fewer calories (19 vs 23 kcal), more magnesium (81 vs 79 mg), and much more sodium (213 vs 79 mg). Spinach has more protein (2.86 vs 1.8 g), more potassium (558 vs 379 mg), and more iron (2.71 vs 1.8 mg). Both are excellent choices — rotating between them gives you the best of both.
Is Swiss chard good for weight loss?
Swiss chard is outstanding for weight loss. At 19 kcal per 100 g with 92.66% water content, it provides enormous volume for almost no calories. A full cup of chopped chard (36 g) has just 7 calories. The colorful stems add visual appeal to meals, making diet food more enjoyable.
Is Swiss chard keto-friendly?
Swiss chard is very keto-friendly with only 2.14 g net carbs per 100 g (3.74 g total carbs minus 1.6 g fiber). A cup of chopped chard (36 g) has just 0.8 g of net carbs. The outstanding magnesium (81 mg) and potassium (379 mg) are especially valuable on keto, where electrolyte needs increase.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Swiss Chard (Raw) | 19 | 1.8g | 3.74g | 0.2g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
| Kale (Raw) | 35 | 2.92g | 4.42g | 1.49g |
| Arugula (Raw) | 25 | 2.58g | 3.65g | 0.66g |
| Bok Choy (Raw) | 13 | 1.5g | 2.18g | 0.2g |
per 100g
Per 100 g, Swiss chard has just 19 kcal — slightly lower than spinach (23 kcal) and half the calories of kale (35 kcal). Its magnesium content (81 mg) surpasses spinach (79 mg), making it one of the best leafy greens for electrolyte support.
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