Chard, swiss Nutrition Facts
19 calories per 100g serving
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Swiss chard is a leafy green with just 19 calories per 100g. It provides 2g protein, 4g carbs, and is exceptionally rich in vitamins K and A, plus magnesium, potassium, and iron. The colorful stems (red, yellow, white) are edible and add visual appeal.
Protein
1.8g
38% of calories
Carbs
3.74g
79% of calories
Fat
0.2g
9% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 19 kcal |
| Protein | 1.8g |
| Total Carbohydrates | 3.74g |
| Total Fat | 0.2g |
| Dietary Fiber | 1.6g |
| Sugars | 1.1g |
| Saturated Fat | 0.03g |
| Cholesterol | 0mg |
| Sodium | 213mg |
| Potassium | 379mg |
| Vitamin A | 306mcg |
| Vitamin C | 30mg |
| Calcium | 51mg |
| Iron | 1.8mg |
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Weight Loss
At 19 calories per 100g, you can eat enormous portions. Sauté a big bunch with garlic as a side dish — it cooks down significantly but fills your plate with nutrients for almost no calories.
Muscle Gain
Not a significant calorie or protein source, but the magnesium, potassium, and iron support muscle function and recovery. Use as a nutrient-dense side with your protein.
Maintenance
A nutritional powerhouse among greens. Rotate with spinach and kale to get varied nutrients. Sauté the stems first, then add the leaves — stems take longer to cook.
Meal Ideas with Chard, swiss
Did you know?
Despite its name, Swiss chard has nothing to do with Switzerland. A Swiss botanist catalogued it in the 19th century and put his name on it. It is actually native to the Mediterranean, where it has been cultivated since ancient Greece.
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Take the free quizCommon Questions About Chard, swiss
How many calories are in Chard, swiss?
Chard, swiss contains 19 calories per 100g serving. It provides 1.8g of protein, 3.74g of carbs, and 0.2g of fat.
Is Chard, swiss good for weight loss?
At 19 calories per 100g, you can eat enormous portions. Sauté a big bunch with garlic as a side dish — it cooks down significantly but fills your plate with nutrients for almost no calories.
What pairs well with Chard, swiss?
Great pairings include: Sautéed Swiss chard with garlic, lemon, and grilled chicken, Swiss chard and white bean soup, Swiss chard frittata with feta and sun-dried tomatoes. These combinations provide a balanced mix of macronutrients.