Chard, swiss vs Kale
Side-by-side nutrition comparison per serving. See which fits your goals better.
Kale outpaces Swiss chard on most metrics: 2.92g protein vs 1.8g, 4.1g fiber vs 1.6g, and more vitamin C and K — though it costs 35 calories per 100g compared to chard's 19. Swiss chard is the lighter option with standout magnesium and potassium levels. Both are top-tier greens, but kale delivers more fiber and protein per serving.
Pro tip
Choose kale when you want a heartier, more filling green for salads, chips, or smoothies. Go with Swiss chard when you want something milder that cooks down quickly for sautés, soups, or as a side — it's easier to eat in large volumes thanks to the lower calorie count.
Quick Verdict
Best for weight loss
Chard, swiss
Best for muscle gain
Kale
Best for low-carb
Chard, swiss
Macro Comparison
Chard, swiss: 100g (100g) | Kale: 100g (100g)
19
Chard, swiss
35
Kale
1.8g
Chard, swiss
2.92g
Kale
3.74g
Chard, swiss
4.42g
Kale
0.2g
Chard, swiss
1.49g
Kale
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
38%
Chard, swiss
33%
Kale
Track what you eat automatically
Send a photo of your chard, swiss or kale meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Chard, swiss | Kale |
|---|---|---|
| Calories | 19 | 35 |
| Protein | 1.8g | 2.9g |
| Carbs | 3.7g | 4.4g |
| Fat | 0.2g | 1.5g |
| Fiber | 1.6g | 4.1g |
| Sugar | 1.1g | 0.99g |
| Sodium | 213mg | 53mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.18g |
| Potassium | 379mg | 348mg |
| Vitamin A | 306mcg | 241mcg |
| Vitamin C | 30mg | 93.4mg |
| Calcium | 51mg | 254mg |
| Iron | 1.8mg | 1.6mg |
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.
Track both in seconds — snap a photo and send it to Sunn on WhatsApp.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Chard, swiss or Kale better for weight loss?
For weight loss, Chard, swiss is the better choice. Chard, swiss has 19 calories and 1.8g protein per serving, while Kale has 35 calories and 2.92g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chard, swiss or Kale?
Kale has more protein per serving. Chard, swiss provides 1.8g and Kale provides 2.92g of protein.
Can I eat both chard, swiss and kale together?
Yes! Combining chard, swiss and kale gives you 54 calories and 4.72g protein. This combination can work well as part of a balanced meal.