Swiss chard Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.8GI Low

Macronutrients

Calories19 kcal 1% DV

Protein1.8 g 4% DV

Carbohydrates3.7 g 1% DV

Fat0.2 g 0% DV

Fiber1.6 g 6% DV

Total sugars1.1 g no %DV*

Sodium213 mg 9% DV

Vitamins & minerals

Vitamin A306 µg 34%

Vitamin C30 mg 33%

Vitamin D0.0 µg 0%

Vitamin E1.9 mg 13%

Vitamin K830 µg 692%

Thiamin B10.04 mg 3%

Riboflavin B20.09 mg 7%

Niacin B30.4 mg 2%

Vitamin B60.1 mg 6%

Folate B914 µg 4%

Vitamin B120.0 µg 0%

Calcium51 mg 4%

Iron1.8 mg 10%

Magnesium81 mg 19%

Phosphorus46 mg 4%

Potassium379 mg 8%

Zinc0.36 mg 3%

Selenium0.9 µg 2%

Common serving sizes

Serving	Weight
1 cup raw	36 g
1 cup cooked	175 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

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Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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