Calories in Swiss Chard: Full Nutrition Breakdown

Swiss chard is a leafy green vegetable known for its colorful stems and large, tender leaves. Despite being extremely low in calories, it is one of the most nutrient-dense greens available, providing exceptional amounts of vitamin K, vitamin A, vitamin C, and magnesium. Swiss chard also contains unique antioxidant pigments called betalains, which are linked to anti-inflammatory benefits. Here is a complete breakdown of Swiss chard nutrition by serving size.

Calories by serving size:

Swiss chard is also a remarkable source of vitamin A, iron, and potassium. A single cup of cooked Swiss chard delivers over 600% of the daily recommended value for vitamin K, making it one of the richest dietary sources of this essential nutrient.

Frequently Asked Questions (FAQ)

How many calories are in a cup of Swiss chard?

A cup of raw chopped Swiss chard weighing about 36 grams contains only 7 calories. Cooked Swiss chard has about 35 calories per cup because the leaves reduce dramatically in volume during cooking, so far more chard fits into a measuring cup. In either form, Swiss chard is an extremely low-calorie food.

Is Swiss chard high in vitamin K?

Swiss chard is one of the richest food sources of vitamin K available. A single cup of raw Swiss chard provides about 299 mcg, and a cup of cooked chard delivers an extraordinary 573 mcg — many times the daily recommended intake of 90 mcg for women and 120 mcg for men. Vitamin K is essential for proper blood clotting and bone metabolism.

How does Swiss chard compare to spinach?

Swiss chard and spinach are both highly nutritious dark leafy greens, but they have different strengths. Swiss chard provides significantly more vitamin K and magnesium per serving, while spinach tends to be higher in folate and iron. Both are excellent choices, and rotating between them ensures a broader range of nutrients in your diet.

Is Swiss chard good for blood sugar control?

Swiss chard may help support healthy blood sugar levels. It contains syringic acid, a flavonoid that has been studied for its ability to inhibit alpha-glucosidase, an enzyme involved in carbohydrate digestion. Additionally, its high fiber and magnesium content — a cup of cooked chard provides 37% of the daily value for magnesium — further supports insulin sensitivity and glucose metabolism.

Can you eat the stems of Swiss chard?

Yes, Swiss chard stems are edible and nutritious. The colorful stems (red, yellow, or white depending on the variety) are crunchy and slightly sweet, though they take longer to cook than the leaves. Many cooks sautee the chopped stems first for a few minutes before adding the leaves, ensuring both parts reach the ideal texture.