Swiss Chard vs Spinach: Calories and Nutrition Compared (2026)

Spinach is higher in protein with 2.9 g compared to Swiss chard's 1.8 g. Swiss chard is lower in calories at 19 compared to spinach's 23.

Swiss chard and spinach are both popular leafy greens known for their health benefits. This comparison examines their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Swiss Chard and Spinach?

Swiss chard is a leafy green vegetable known for its vibrant stems and broad, dark green leaves. It is often used in salads, soups, and as a cooked green. Spinach is a leafy green vegetable that is rich in iron and vitamins. It is commonly consumed raw in salads or cooked in various dishes.

Swiss Chard vs Spinach: Nutrition Side by Side

The following table provides a side-by-side comparison of Swiss chard and spinach based on their nutritional content.

Nutrient (per 100 g)	Swiss chard (raw)	Spinach (raw)
Calories	19 kcal	23 kcal
Protein	1.8 g	2.9 g
Carbs	3.7 g	3.6 g
Sugar	1.1 g	0.4 g
Fat	0.2 g	0.4 g
Fiber	1.6 g	2.2 g
Sodium	213 mg	79 mg

Which Is Better, Swiss Chard or Spinach?

For weight loss: Swiss chard has fewer calories at 19, while spinach contains 23 calories per 100 g.

For muscle and protein: Spinach provides more protein at 2.9 g compared to Swiss chard's 1.8 g per 100 g.

For low-carb or low-sugar: Both greens are low in carbs, but Swiss chard has 3.7 g of carbs and 1.1 g of sugar, while spinach has 3.6 g of carbs and 0.4 g of sugar.

How to Track Swiss chard and Spinach Accurately

It's easy to misjudge portion sizes and macronutrient content when consuming leafy greens. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, Swiss chard or spinach?

Spinach has more protein with 2.9 g, while Swiss chard has 1.8 g per 100 g.

Which has fewer calories, Swiss chard or spinach?

Swiss chard has fewer calories at 19, while spinach has 23 calories per 100 g.

What is the fiber content in Swiss chard?

Swiss chard contains 1.6 g of fiber per 100 g.

What is the sodium content in spinach?

Spinach has 79 mg of sodium per 100 g.

How much sugar is in Swiss chard?

Swiss chard contains 1.1 g of sugar per 100 g.

What are the carbohydrate contents of spinach?

Spinach has 3.6 g of carbohydrates per 100 g.

Key Takeaways

• Swiss chard has 19 calories per 100 g.
• Spinach has 23 calories per 100 g.
• Swiss chard contains 1.8 g of protein.
• Spinach contains 2.9 g of protein.
• Swiss chard has 3.7 g of carbohydrates.
• Spinach has 3.6 g of carbohydrates.