Swiss chard Calories and Nutrition Facts
Chard, swiss, raw · Vegetables
per 100 g19 kcal
Protein1.8 g
Carbohydrate3.74 g
Fat0.2 g
Fibre1.6 g
Sugars1.1 g
Where the calories come fromProtein 30% · Carbohydrate 62% · Fat 8%
Gram calculator
Calories19 kcal
Protein1.8 g
Carbohydrate3.74 g
Fat0.2 g
Nutrition facts table (100 g)
| Energy | 19 kcal |
|---|---|
| Energy | 79 kJ |
| Protein | 1.8 g |
|---|---|
| Total fat | 0.2 g |
| Carbohydrate | 3.74 g |
| Water | 92.7 g |
| Alcohol | 0 g |
| Saturated fat | 0.03 g |
|---|---|
| Monounsaturated fat | 0.04 g |
| Polyunsaturated fat | 0.07 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Omega-3 EPA | 0 g |
| Omega-3 DHA | 0 g |
| Sugars | 1.1 g |
|---|---|
| Dietary fibre | 1.6 g |
| Sodium | 213 mg |
|---|---|
| Salt | 0.53 g |
| Calcium | 51 mg |
| Iron | 1.8 mg |
| Magnesium | 81 mg |
| Phosphorus | 46 mg |
| Potassium | 379 mg |
| Zinc | 0.36 mg |
| Copper | 0.18 mg |
| Manganese | 0.37 mg |
| Selenium | 0.9 µg |
| Vitamin A (RAE) | 306 µg |
|---|---|
| Vitamin C | 30 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 1.89 mg |
| Vitamin K (phylloquinone) | 830 µg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.4 mg |
| Pantothenic acid (B5) | 0.17 mg |
| Vitamin B6 | 0.1 mg |
| Folate (DFE) | 14 µg |
| Vitamin B12 | 0 µg |
| Choline | 18 mg |
| Caffeine | 0 mg |
|---|
Values per serving
| Serving | Grams | kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|---|---|
| leaf | 48 | 9.12 | 0.86 g | 1.8 g | 0.1 g |
| cup | 36 | 6.84 | 0.65 g | 1.35 g | 0.07 g |
Calories by weight
| Grams | 25 g | 50 g | 100 g | 150 g | 200 g | 250 g |
|---|---|---|---|---|---|---|
| Calories (kcal) | 4.75 | 9.5 | 19 | 28.5 | 38 | 47.5 |
Frequently asked questions
- How many calories are in 100 g of swiss chard?
- 100 g of swiss chard has 19 kcal (79 kJ). 50 g is 9.5 kcal, 150 g is 28.5 kcal, 200 g is 38 kcal.
- How much protein, carbohydrate and fat does swiss chard have?
- Per 100 g: 1.8 g protein, 3.74 g carbohydrate, 0.2 g fat; fibre 1.6 g, sugars 1.1 g.
- How many calories are in a serving of swiss chard?
- leaf: 48 g, 9.12 kcal; cup: 36 g, 6.84 kcal.
- How do I get the nutrition facts of swiss chard from an API?
- From the ServiceBox Nutrition & Calories API: GET /v1/nutrition/foods/169991. The answer has every nutrient per 100 g and the portions as JSON; /v1/nutrition/calculate totals the calories of a recipe. The free tier allows 10 requests a day.
Get this data through the API
Every food's full nutrition facts, servings and the recipe calorie calculator are in the ServiceBox Nutrition & Calories API. The free tier allows 10 requests a day.
curl https://api.servicebox.io/v1/nutrition/foods/169991 \ -H "Authorization: Bearer $SERVICEBOX_API_KEY"