Calories and nutrition facts
Swiss chard
100 g of Swiss chard has 17 calories, 1.9 g protein, 0.87 g carbs and 0.28 g fat. 1 serving (150 g) has 26 calories.
- Carbs 42 %
- Protein 44 %
- Fat 15 %
26
1.3 g
2.8 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (150 g) |
|---|---|---|
| Energy | 17 kcal 71 kJ | 26 kcal 109 kJ |
| Fat | 0.28 g | 0.42 g |
| of which saturated | 0.03 g | 0.05 g |
| Carbohydrates | 0.87 g | 1.3 g |
| of which sugars | 0.69 g | 1 g |
| Fibre | 1.8 g | 2.7 g |
| Protein | 1.9 g | 2.8 g |
| Salt | 0.54 g | 0.81 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 483 µg | 60 % |
| Vitamin B1 (thiamin) | 0.04 mg | 3.6 % |
| Vitamin B2 (riboflavin) | 0.04 mg | 2.9 % |
| Niacin (B3) | 1.2 mg | 7.2 % |
| Vitamin B6 | 0.08 mg | 5.7 % |
| Folate | 161 µg | 81 % |
| Vitamin C | 39 mg | 49 % |
| Vitamin E | 0.72 mg | 6 % |
| Vitamin K | 830 µg | 1,107 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 77 mg | 9.6 % |
| Iron | 2.7 mg | 19 % |
| Magnesium | 66 mg | 18 % |
| Zinc | 0.32 mg | 3.2 % |
| Potassium | 355 mg | 18 % |
| Phosphorus | 39 mg | 5.6 % |
| Iodine | 4 µg | 2.7 % |
Per 100 g, at least 15% of the reference intake of: Vitamin A, Folate, Vitamin C, Vitamin K, Iron, Magnesium, Potassium.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 serving (150 g) of Swiss chard?
1 serving (150 g) of Swiss chard has 26 calories, with 2.8 g protein, 1.3 g carbs and 0.42 g fat.
How much protein is in Swiss chard?
Swiss chard has 1.9 g protein per 100 g. That is 44% of its calories.
How many carbs are in Swiss chard?
Swiss chard has 0.87 g carbs per 100 g, including 0.69 g sugars and 1.8 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code G230100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.