Kale vs Chard, swiss
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Chard, swiss
Best for muscle gain
Kale
Best for low-carb
Chard, swiss
Macro Comparison
Kale: 100g (100g) | Chard, swiss: 100g (100g)
35
Kale
19
Chard, swiss
2.92g
Kale
1.8g
Chard, swiss
4.42g
Kale
3.74g
Chard, swiss
1.49g
Kale
0.2g
Chard, swiss
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Kale
38%
Chard, swiss
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| Nutrient | Kale | Chard, swiss |
|---|---|---|
| Calories | 35 | 19 |
| Protein | 2.9g | 1.8g |
| Carbs | 4.4g | 3.7g |
| Fat | 1.5g | 0.2g |
| Fiber | 4.1g | 1.6g |
| Sugar | 0.99g | 1.1g |
| Sodium | 53mg | 213mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.18g | 0.03g |
| Potassium | 348mg | 379mg |
| Vitamin A | 241mcg | 306mcg |
| Vitamin C | 93.4mg | 30mg |
| Calcium | 254mg | 51mg |
| Iron | 1.6mg | 1.8mg |
Which Should You Choose?
For weight loss
Choose Chard, swiss. With 19 calories and 1.8g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Kale. Kale delivers 2.92g protein per serving — 1.1g more than Chard, swiss.
For low-carb diets
Choose Chard, swiss with 3.74g carbs per serving.
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Take the free quizCommon Questions
Is Kale or Chard, swiss better for weight loss?
For weight loss, Chard, swiss is the better choice. Kale has 35 calories and 2.92g protein per serving, while Chard, swiss has 19 calories and 1.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Kale or Chard, swiss?
Kale has more protein per serving. Kale provides 2.92g and Chard, swiss provides 1.8g of protein.
Can I eat both kale and chard, swiss together?
Yes! Combining kale and chard, swiss gives you 54 calories and 4.72g protein. This combination can work well as part of a balanced meal.