Swiss Chard · Beta vulgaris ssp. cicla

Chard, swiss, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

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3 forms & preparations

Chard, swiss, cooked, boiled, drained, with salt Chard, swiss, cooked, boiled, drained, without salt Chard, swiss, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Chard, swiss, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

20 kcal Calories

1.9 g Protein

4.1 g Carbs

0.1 g Fat

Excellent nutrient density 74/100

How many beneficial nutrients Chard, swiss, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Chard, swiss, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

20 kcal / serving

67% from carbs

Carbs 67%

4.1 g per serving
Fat 3%

0.1 g per serving
Protein 30%

1.9 g per serving

What Chard, swiss, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K273% Vitamin A (RAE)34% Vitamin C20% Magnesium20% Copper18% Manganese15% Vitamin E13% Iron13% Potassium12%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.1 g	2%
Dietary Fiber	2.1 g	8%
Total Sugars	1.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.0 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	3.0 mg	—
Omega-6 Fatty Acids	25.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	12.0 mg	—
Stearic Acid	0.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	16.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	25.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.9 g	4%
Histidine	38.0 mg	—
Isoleucine	154.0 mg	—
Leucine	135.0 mg	—
Lysine	103.0 mg	—
Methionine	20.0 mg	—
Phenylalanine	114.0 mg	—
Threonine	86.0 mg	—
Tryptophan	18.0 mg	—
Valine	114.0 mg	—
Arginine	122.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	306.0 mcg	34%
Vitamin C	18.0 mg	20%
Vitamin D	0.0 mcg	0%
Vitamin E	1.9 mg	13%
Vitamin K	327.3 mcg	273%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	0.4 mg	2%
Vitamin B6	0.1 mg	5%
Folate (B9)	9.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	3%
Choline	28.7 mg	5%
Betaine	0.1 mg	—

Minerals	Amount	% DV
Calcium	58.0 mg	4%
Iron	2.3 mg	13%
Magnesium	86.0 mg	20%
Phosphorus	33.0 mg	3%
Potassium	549.0 mg	12%
Sodium	179.0 mg	8%
Zinc	0.3 mg	3%
Copper	0.2 mg	18%
Manganese	0.3 mg	15%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.3 g	—

About Chard, swiss, cooked, boiled, drained, without salt

Swiss chard (Beta vulgaris subsp. cicla) is a leafy green with large, glossy, deep-green leaves and vividly colored stems that run from white through pink, red, orange, and yellow, the mix sold as rainbow chard. A close relative of the beet but grown for its tops rather than a root, it carries an earthy, mildly bitter flavor that mellows and sweetens as it cooks. It is remarkably nutrient-dense for so few calories, brimming with vitamin K, vitamin A, vitamin C, magnesium, and potassium.

Both parts of the plant are used: the tender leaves wilt down fast like spinach, while the crunchier stems want a little more time, so cooks usually start the chopped stems in the pan first. It is delicious sauteed with garlic and a squeeze of lemon, stirred into soups and frittatas, or braised until silky. Choose crisp, brightly colored bunches with unblemished leaves, and store Swiss chard loosely wrapped in the refrigerator, washing it only just before use.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Chard, swiss, cooked, boiled, drained, without salt?

There are 20 calories in 100 g of Chard, swiss, cooked, boiled, drained, without salt, or about 35 calories in 1 cup, chopped (175 g).

How much protein is in Chard, swiss, cooked, boiled, drained, without salt?

Chard, swiss, cooked, boiled, drained, without salt contains 1.9 g of protein per 100 g.

How many carbs are in Chard, swiss, cooked, boiled, drained, without salt?

Chard, swiss, cooked, boiled, drained, without salt has 4.1 g of carbohydrates per 100 g.

How much fat is in Chard, swiss, cooked, boiled, drained, without salt?

Chard, swiss, cooked, boiled, drained, without salt provides 0.1 g of total fat per 100 g.

What is Chard, swiss, cooked, boiled, drained, without salt a good source of?

Chard, swiss, cooked, boiled, drained, without salt is an excellent source of Vitamin K (273% DV), Vitamin A (RAE) (34% DV), Vitamin C (20% DV) and Magnesium (20% DV) and a good source of Copper, Manganese, Vitamin E, Iron and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.