Swiss chard nutrition facts

Swiss chard (1 cup, chopped, 175 g) has 35 calories, 3.3 g protein, 3.7 g fiber, 0.1 g fat. It is an excellent source of vitamin K (477% DV), vitamin A (60% DV), magnesium (36% DV) and a good source of fiber and riboflavin.

Vitamin K 477% DV Vitamin A 60% DV Magnesium 36% DV Vitamin C 35% DV Copper 32% DV

#2 of 50 vegetables for lutein + zeaxanthin #2 of 50 vegetables for magnesium #7 of 50 vegetables for vitamin K #5 of 50 vegetables for potassium #8 of 50 vegetables for beta-carotene #2 of 50 vegetables for vitamin E

Nutrition Facts

Serving size1 cup, chopped (175 g)

Calories35

Total Fat 0.1g0.2%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 313mg14%

Total Carbohydrate 7.2g2.6%

Dietary Fiber 3.7g13%

Total Sugars 1.9g

Protein 3.3g6.6%

Vitamin D 0µg0%

Calcium 102mg7.8%

Iron 4mg22%

Potassium 961mg20%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 30%
■ Fat 3%
■ Carbohydrate 67%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

513

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-4

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 3 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in Swiss chard

Nutrient	Per 1 cup, chopped	% Daily Value
Macronutrients
Calories	35 kcal	1.8%
Protein	3.3 g	6.6%
Total fat	0.1 g	0.2%
Carbohydrate	7.2 g	2.6%
Fiber	3.7 g	13%
Sugars	1.9 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	31.5 mg	35%
Thiamin (B1)	0.06 mg	5%
Riboflavin (B2)	0.15 mg	12%
Niacin (B3)	0.6 mg	3.9%
Pantothenic acid (B5)	0.29 mg	5.7%
Vitamin B6	0.15 mg	8.8%
Folate (DFE)	16 µg	3.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	536 µg	60%
Vitamin E	3.31 mg	22%
Vitamin D	0 µg	0%
Vitamin K	573 µg	477%
Choline	50 mg	9.1%
Minerals
Sodium	313 mg	14%
Calcium	102 mg	7.8%
Iron	4 mg	22%
Magnesium	150 mg	36%
Phosphorus	58 mg	4.6%
Potassium	961 mg	20%
Zinc	0.6 mg	5.2%
Copper	0.29 mg	32%
Manganese	0.58 mg	25%
Selenium	1.6 µg	2.9%
Carotenoids
Beta-carotene	6,391 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	19,276 µg	no DV
Other
Caffeine	0 mg	no DV
Water	162 g	no DV
Amino acids
Tryptophan	0.032 g	no DV
Threonine	0.15 g	no DV
Isoleucine	0.27 g	no DV
Leucine	0.236 g	no DV
Lysine	0.18 g	no DV
Methionine	0.035 g	no DV
Phenylalanine	0.199 g	no DV
Valine	0.199 g	no DV
Histidine	0.066 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	20 kcal	1%
Protein	1.9 g	3.8%
Total fat	0.1 g	0.1%
Carbohydrate	4.1 g	1.5%
Fiber	2.1 g	7.5%
Sugars	1.1 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	18 mg	20%
Thiamin (B1)	0.03 mg	2.8%
Riboflavin (B2)	0.09 mg	6.6%
Niacin (B3)	0.4 mg	2.2%
Pantothenic acid (B5)	0.16 mg	3.3%
Vitamin B6	0.09 mg	5%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	306 µg	34%
Vitamin E	1.89 mg	13%
Vitamin D	0 µg	0%
Vitamin K	327 µg	273%
Choline	29 mg	5.2%
Minerals
Sodium	179 mg	7.8%
Calcium	58 mg	4.5%
Iron	2.3 mg	13%
Magnesium	86 mg	20%
Phosphorus	33 mg	2.6%
Potassium	549 mg	12%
Zinc	0.3 mg	3%
Copper	0.16 mg	18%
Manganese	0.33 mg	15%
Selenium	0.9 µg	1.6%
Carotenoids
Beta-carotene	3,652 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	11,015 µg	no DV
Other
Caffeine	0 mg	no DV
Water	93 g	no DV
Amino acids
Tryptophan	0.018 g	no DV
Threonine	0.086 g	no DV
Isoleucine	0.154 g	no DV
Leucine	0.135 g	no DV
Lysine	0.103 g	no DV
Methionine	0.02 g	no DV
Phenylalanine	0.114 g	no DV
Valine	0.114 g	no DV
Histidine	0.038 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	6 kcal	0.3%
Protein	0.5 g	1.1%
Total fat	0 g	0%
Carbohydrate	1.2 g	0.4%
Fiber	0.6 g	2.1%
Sugars	0.3 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.1 mg	5.7%
Thiamin (B1)	0.01 mg	0.8%
Riboflavin (B2)	0.02 mg	1.9%
Niacin (B3)	0.1 mg	0.6%
Pantothenic acid (B5)	0.05 mg	0.9%
Vitamin B6	0.02 mg	1.4%
Folate (DFE)	3 µg	0.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	87 µg	9.6%
Vitamin E	0.54 mg	3.6%
Vitamin D	0 µg	0%
Vitamin K	92.8 µg	77%
Choline	8 mg	1.5%
Minerals
Sodium	51 mg	2.2%
Calcium	16 mg	1.3%
Iron	0.6 mg	3.6%
Magnesium	24 mg	5.8%
Phosphorus	9 mg	0.7%
Potassium	156 mg	3.3%
Zinc	0.1 mg	0.9%
Copper	0.05 mg	5.1%
Manganese	0.09 mg	4.1%
Selenium	0.3 µg	0.5%
Carotenoids
Beta-carotene	1,035 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	3,123 µg	no DV
Other
Caffeine	0 mg	no DV
Water	26 g	no DV
Amino acids
Tryptophan	0.005 g	no DV
Threonine	0.024 g	no DV
Isoleucine	0.044 g	no DV
Leucine	0.038 g	no DV
Lysine	0.029 g	no DV
Methionine	0.006 g	no DV
Phenylalanine	0.032 g	no DV
Valine	0.032 g	no DV
Histidine	0.011 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170401 ("Chard, swiss, cooked, boiled, drained, without salt").

Swiss chard variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Swiss chard (this page)	20	1.9	0.1	4.1	2.1	1.1	549	18	179
Raw	19	1.8	0.2	3.7	1.6	1.1	379	30	213

Frequently asked questions

How many calories are in Swiss chard?

Swiss chard has 35 calories per 1 cup, chopped (175 g), or 20 calories per 100 g, according to USDA FoodData Central.

How much protein is in Swiss chard?

3.3 g of protein per 1 cup, chopped, which is 6.6% of the 50 g Daily Value.

What is Swiss chard rich in?

Per serving, Swiss chard is richest in Vitamin K at 477% of the Daily Value, Vitamin A (RAE) (60%), Magnesium (36%), Vitamin C (35%).

Is Swiss chard healthy?

By nutrient density, Swiss chard scores 513 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.