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.

Additional Information

Swiss chard, also known as leaf beet or silver beet, is a leafy green vegetable in the same family as beets and spinach. It is celebrated for its vibrant colors, versatile culinary uses, and impressive nutritional profile. In this article, we will take a closer look at chard’s characteristics, benefits, and drawbacks to help you understand why it deserves a place in your diet.

The properties of Swiss chard

Swiss chard is characterized by its large, firm leaves and thick, colorful stems. The leaves are mild, sweet, and slightly earthy, making them a delicious addition to a variety of dishes. The stalks, which come in a variety of colors including white, yellow, red, purple, and pink, resemble flat celery and offer a subtle sweetness reminiscent of beets. Swiss chard is often compared to spinach, but is milder in flavor.

Nutritional benefits of Swiss chard

Swiss chard is a nutritional powerhouse, packed with essential vitamins, minerals, and antioxidants. Here are some of the most important benefits it offers:

  1. Vitamin Swiss chard is an excellent source of vitamin A, which plays a vital role in the formation and maintenance of several organs, including the heart, lungs, and kidneys.
  2. Vitamin K: This leafy green is rich in vitamin K, which is important for blood clotting and bone health. A single cup of Swiss chard provides more than 300% of the daily value for vitamin K.
  3. Vitamin C: Swiss chard is a good source of vitamin C, an antioxidant that supports immune function, collagen synthesis, and iron absorption.
  4. Magnesium: This mineral is essential for many bodily functions, including energy production, muscle and nerve function, and maintaining healthy blood pressure. Swiss chard contains a remarkable amount of magnesium.
  5. Antioxidants: Swiss chard contains beneficial antioxidants such as beta-carotene, lutein, and zeaxanthin, which help protect the body from oxidative stress and promote overall health.
  6. Low in calories: With only 35 calories per cup, Swiss chard is a great choice for those watching their calorie intake while still getting important nutrients.

The cons of Swiss chard

While Swiss chard offers numerous health benefits, there are a few things to keep in mind:

  1. Oxalates: Swiss chard contains oxalates, which can interfere with calcium absorption and contribute to the formation of kidney stones. Individuals with a predisposition to kidney stones should use caution and moderate their consumption of chard.
  2. Cooking time: The stalks of Swiss chard are thicker than the leaves, so they take longer to cook. When cooking chard, consider separating the stalks from the leaves and adjusting the cooking time accordingly.

Adding Swiss chard to your diet

Swiss chard’s versatility makes it easy to incorporate into a variety of dishes. Here are a few ideas:

  1. Raw: Add raw chard leaves to salads for a nutritional boost. They are less bitter than cooked leaves.
  2. Sautéed or steamed: Saute or steam Swiss chard as a side dish or use it in stir-fries, soups, stews, casseroles, frittatas, and quiches.
  3. Spinach Substitute: Swiss chard can be used as a spinach substitute in a variety of recipes, adding a unique tartness and texture to dishes.


Swiss chard is a versatile and nutritious leafy green that deserves a place in your diet. Rich in vitamins, minerals, and antioxidants, chard offers many health benefits. However, people who are prone to kidney stones should consume it in moderation. Incorporate chard into your meals to enjoy its mild and slightly sweet flavor while reaping its nutritional rewards.

Questions and Answers

What does chard taste like?

Swiss chard’s large, firm leaves have a mild, sweet, and slightly earthy flavor, making it milder than spinach. The stalks, which come in a variety of colors, resemble flat celery and have a sweet taste with a hint of turnip-like flavor.

Is chard the same as spinach?

While Swiss chard and spinach are in the same family of vegetables, they have distinct differences. Swiss chard has larger, firmer leaves and thicker, colorful stalks compared to spinach’s smaller, softer leaves and thinner, greener stalks.

What are the health benefits of Swiss chard?

Swiss chard is a nutritional powerhouse. It is an excellent source of vitamins A and K, a good source of vitamin C and magnesium, and contains beneficial antioxidants. These nutrients support several bodily functions, including organ health, bone health, immune function, and protection against oxidative stress.

Can chard be eaten raw?

Yes, chard leaves can be eaten raw. They are less bitter than cooked leaves and can be a nutritious addition to salads. Keep in mind that a bunch of raw chard will be reduced in size when cooked.

Can I substitute chard for spinach?

Swiss chard can be used as a spinach substitute in several recipes. It adds a tang and unique texture that spinach lacks. Swiss chard stems are flavorful and hold their shape well in soups, sautés, and gratins. Experiment with chard to discover new flavors and culinary possibilities.