Swiss Chard Nutrition Facts

Calories, fat, protein, and carbohydrate values for Swiss Chard.


There are 35 calories in Swiss Chard.


Nutrition Facts
Swiss Chard
Serving Size:


cup, chopped (175 grams)

Amount Per Serving
Calories from Fat 1.3
Calories 35

% Daily Value*

Total Fat 0.1 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 313 milligrams

Potassium 961 milligrams

Total Carbohydrates 7.2 grams

Dietary Fiber 3.7 grams

Sugars 1.9 grams
Protein 3.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Chard (Fresh)

How long would it take to burn off 35 KCal?
Walking (3mph) 9 minutes
Running (6mph) 3 minutes
Bicycling (10mph) 5 minutes
Values estimated based on person weighing 140 lbs.

What does Swiss chard taste like?

The large, firm leaves are mild, sweet, earthy and just slightly bitter; on the whole, it’s a bit milder than spinach. The stalks — which can be white, yellow, red, purple, pink, striped and so on — resemble flat celery with a sweet taste slightly reminiscent of beets. Why is it sometimes called Swiss chard?

Is Swiss chard and spinach the same thing?

You can also tell spinach apart from chard based on tiny differences in their appearance. According to Wynlen House, spinach has smaller, softer leaves than chard, along with thinner, greener stems compared to chard’s thick, white-tinged ones.

What is Swiss chard good for?

Swiss chard is an excellent source of vitamin A and vitamin K and a good source of vitamin C and magnesium. Swiss chard also contains the antioxidants beta-carotene, lutein, and zeaxanthin. Vitamin A plays a significant role in normal formation and maintenance of many organs including the heart, lungs and kidneys.

Can Swiss chard be eaten raw?

Swiss chard leaves can be eaten raw or cooked. Raw Swiss chard is less bitter than cooked. A bunch of raw Swiss chard will cook to a much smaller amount. The stalks are thicker than the leaves so they take longer to cook.

Can I substitute chard for spinach?

Consisting of Swiss chard in a slightly sweet cheese tart with raisins, it is one of Swiss chard’s most distinctive uses. As a substitute for spinach, the chard adds a tartness and texture that spinach lacks. The ribs are very flavorful and hold their shape in soups, sautes and gratins.

Which is healthier spinach or Swiss chard?

Significant Scores for Spinach

Spinach comes out on top, compared to Swiss chard, in a number of nutritional components. Among them are calcium, with 1 cup of cooked spinach offering 24 percent DV compared to Swiss chard’s 10 percent.

How do you eat Swiss chard?

Chard can be steamed or sauteed, and it’s great in soups, stews, casseroles, frittatas and quiches. Young leaves can be eaten raw in salads. Chard always has green leaves, but the stalks can be a variety of colors.

Who should not eat chard?

One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.