Swiss Chard: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of Swiss chard has 7 calories, 0.6 g fiber and 10.8 mg vitamin C. Full swiss chard nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Swiss chard is low in calories, with only 7 calories per 1 cup raw (36 g). It contains 0.6 g protein, 1.3 g carbs, and 0.6 g fiber, along with 10.8 mg of vitamin C, providing 12% of the daily value.
This page explores the nutritional profile of Swiss chard, detailing its health benefits and how it fits into various dietary goals. We will examine its calorie content, vitamins, and minerals per serving.
Swiss Chard Nutrition Facts (Per Serving and Per 100 g)
The nutrition facts table provides a detailed breakdown of the nutrients found in Swiss chard. This includes information on calories, macronutrients, and key vitamins.
Values are for 1 cup raw (36 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 7 | 19 | 0% |
| Protein | 0.6 g | 1.8 g | 1% |
| Carbohydrates | 1.3 g | 3.7 g | 0% |
| Fiber | 0.6 g | 1.6 g | 2% |
| Sugar | 0.4 g | 1.1 g | - |
| Fat | 0.1 g | 0.2 g | 0% |
| Vitamin C | 10.8 mg | 30.0 mg | 12% |
| Potassium | 136 mg | 379 mg | 3% |
| Vitamin K | 298.8 mcg | 830.0 mcg | 249% |
| Vitamin A | 110 mcg | 306 mcg | 12% |
| Magnesium | 29 mg | 81 mg | 7% |
About 62% of swiss chard calories come from carbohydrates, 30% from protein and 8% from fat.
Swiss Chard by Health Goal
The by-goal ratings highlight how Swiss chard aligns with different dietary objectives. This can help individuals understand its role in their nutrition plans.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 7 calories per serving with 0.6 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Fair | Provides 10.8 mg vitamin C (12% DV) |
| Digestion | Fair | 0.6 g fiber per serving supports regularity |
| Heart health | Good | Potassium (136 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.6 g); best as a vitamin-rich choice, not a protein source |
Swiss Chard and Blood Sugar
Glycemic index: 15. Glycemic load: 1 per serving.
Swiss Chard has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Swiss Chard Compares to Other Vegetables
The comparison table illustrates how Swiss chard stacks up against other vegetables. This allows for a clearer understanding of its nutritional value relative to similar foods.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Swiss Chard | 19 | 1.1 | 1.6 | 30.0 |
| Spinach | 23 | 0.4 | 2.2 | 28.1 |
| Kale | 49 | 2.3 | 3.6 | 120.0 |
| Collard Greens | 32 | 0.5 | 4.0 | 35.0 |
Swiss Chard Myths, Checked
Chard stems should be thrown away , False. The colorful stems are edible; cook them a little longer than the leaves.
Swiss chard is the same as spinach , Misleading. Both are leafy and high in vitamin K, but chard is heartier and earthier.
How to Track Swiss Chard
Vegetable portions and cooking method both change the numbers, so the same swiss chard can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log swiss chard accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of Swiss chard?
One cup of raw Swiss chard (36 g) contains only 7 calories, making it a very low-calorie food option.
Is swiss chard good for weight loss?
Swiss chard can be beneficial for weight loss due to its low calorie content and high fiber, which can promote feelings of fullness.
Can people with diabetes eat swiss chard?
People with diabetes can eat Swiss chard, as it has a low glycemic index of about 15 and a glycemic load of about 1.
How much vitamin K is in swiss chard?
Swiss chard is particularly high in vitamin K, providing 298.8 mcg per serving, which is significantly above the daily recommended intake.
Is swiss chard high in sugar?
Swiss chard is low in sugar, with only 0.4 g of sugar per cup, making it a suitable option for those monitoring their sugar intake.
How do you cook Swiss chard?
To cook Swiss chard, you can sauté it with olive oil and garlic, steam it, or add it to soups and stews for added nutrition.
Key Takeaways
- Swiss chard has only 7 calories per 1 cup raw (36 g).
- It provides 0.6 g of protein and 1.3 g of carbohydrates.
- Each serving contains 0.6 g of fiber, contributing to digestive health.
- Swiss chard is an excellent source of vitamin K, with 298.8 mcg per serving.
- It offers 10.8 mg of vitamin C, which is 12% of the daily value.
- The glycemic index of Swiss chard is about 15, indicating a low impact on blood sugar.
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