How healthy is Swiss chard?
Is Swiss chard healthy? Yes, for most people. Swiss chard scores 100/100 on the HowHealthyIs Score: 100 g provides 19 kcal, 306 µg vitamin A and 30 mg vitamin C. Chard is very rich in vitamin K and a good source of vitamins A and C and magnesium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Swiss chard ranks higher than 100% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C100%
- Magnesium96%
- Vitamin E63%
- Iron50%
- Potassium40%
- Fiber29%
- Calcium20%
- Protein18%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium46%
Raw NRF9.3: 516 minus 47 = 469. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Swiss chard?
Calories7kcal
Protein0.6g
Carbohydrates1.3g
Fat<0.1g
Fiber0.6g
Sugars0.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 19 kcal | 7 kcal | |
| Protein | 1.8 g | 0.6 g | 1% |
| Carbohydrates | 3.7 g | 1.3 g | 0% |
| Fiber | 1.6 g | 0.6 g | 2% |
| Sugars | 1.1 g | 0.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 306 µg | 110 µg | 12% |
| Vitamin C | 30 mg | 11 mg | 12% |
| Vitamin E | 1.9 mg | 0.7 mg | 5% |
| Minerals | |||
| Calcium | 51 mg | 18 mg | 1% |
| Iron | 1.8 mg | 0.6 mg | 4% |
| Potassium | 379 mg | 136 mg | 3% |
| Magnesium | 81 mg | 29 mg | 7% |
| Sodium | 213 mg | 77 mg | 3% |
Source: USDA FoodData Central, "Chard, swiss, raw" (FDC 169991). Values rounded.
Why is Swiss chard good for you?
- 110 µg vitamin A in 1 cup, 12% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 11 mg vitamin C in 1 cup, 12% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Sauteed with garlic
- Soups and frittatas
What should you watch out for?
- High in oxalate and vitamin K, like spinach.
Similar foods
Swiss chard is already one of the most nutrient-dense vegetables we cover.
How does Swiss chard compare?
Common questions about Swiss chard
How many calories are in Swiss chard?
100 g of Swiss chard has 19 kcal. A typical portion, 1 cup (36 g), has about 7 kcal.
How much protein is in Swiss chard?
Swiss chard has 1.8 g of protein per 100 g, or about 0.6 g in 1 cup.
Is Swiss chard good for weight loss?
Swiss chard is low in calories (19 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.