Spinach vs Swiss chard: which is healthier?
They are about equally nutrient-dense: spinach scores 100/100 and Swiss chard 100/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Spinach
23 kcal per 100 g. 1 cup raw: 30 g
Swiss chard
19 kcal per 100 g. 1 cup: 36 g
Which to pick for your goal
- Fewer caloriesSwiss chard23 vs 19 kcal per 100 g
- More proteinSpinach2.9 vs 1.8 g per 100 g
- More fiberSpinach2.2 vs 1.6 g per 100 g
- Less sugarSpinach0.4 vs 1.1 g per 100 g
- More potassiumSpinach558 vs 379 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Spinach, 100 g | Swiss chard, 100 g | Spinach, 30 g | Swiss chard, 36 g |
|---|---|---|---|---|
| Calories | 23 kcal | 19 kcal | 7 kcal | 7 kcal |
| Protein | 2.9 g | 1.8 g | 0.9 g | 0.6 g |
| Carbohydrates | 3.6 g | 3.7 g | 1.1 g | 1.3 g |
| Sugars | 0.4 g | 1.1 g | 0.1 g | 0.4 g |
| Fiber | 2.2 g | 1.6 g | 0.7 g | 0.6 g |
| Fat | 0.4 g | 0.2 g | 0.1 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 28 mg | 30 mg | 8.4 mg | 11 mg |
| Vitamin A | 469 µg | 306 µg | 141 µg | 110 µg |
| Potassium | 558 mg | 379 mg | 167 mg | 136 mg |
| Iron | 2.7 mg | 1.8 mg | 0.8 mg | 0.6 mg |
| Calcium | 99 mg | 51 mg | 30 mg | 18 mg |
| Magnesium | 79 mg | 81 mg | 24 mg | 29 mg |
| Sodium | 79 mg | 213 mg | 24 mg | 77 mg |
Last updated . Scores use the HowHealthyIs Score method.