Calories in Chard, swiss, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Chard, swiss, cooked, boiled, drained, with salt contains 20 kcal per 100 g. A typical serving of 1 cup, chopped (175 g) provides about 35 kcal.
Roughly 67% of its calories come from carbohydrates, with 30% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 273% of the Daily Value for Vitamin K, 34% of the Daily Value for Vitamin A and 20% of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 20 kcal | |
| Total fat ? | 0.08 g | 0.1% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 415 mg | 18% |
| Total carbohydrates C | 4.1 g | 2% |
| Dietary fiber M | 2.1 g | 8% |
| Total sugars I | 1.1 g | |
| Protein ? | 1.9 g | 4% |
| Vitamin A C | 306 µg | 34% |
| Vitamin C ? | 18 mg | 20% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.9 mg | 13% |
| Vitamin K I | 327 µg | 273% |
| Thiamin (B1) ? | 0.034 mg | 3% |
| Riboflavin (B2) ? | 0.086 mg | 7% |
| Niacin (B3) ? | 0.36 mg | 2% |
| Pantothenic acid (B5) ? | 0.16 mg | 3% |
| Vitamin B6 ? | 0.085 mg | 5% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 28.7 mg | 5% |
| Calcium ? | 58 mg | 4% |
| Iron ? | 2.3 mg | 13% |
| Magnesium ? | 86 mg | 20% |
| Phosphorus ? | 33 mg | 3% |
| Potassium ? | 549 mg | 12% |
| Zinc ? | 0.33 mg | 3% |
| Copper ? | 0.16 mg | 18% |
| Manganese ? | 0.33 mg | 15% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Carbohydrates 67%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.9 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2.1 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.1 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.08 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Sodium415 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.4 gprotein density, useful for comparing foods with different calorie levels
- Water92.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Amino acids (10)
| Tryptophan ? | 0.018 g |
|---|---|
| Threonine ? | 0.086 g |
| Isoleucine ? | 0.15 g |
| Leucine ? | 0.14 g |
| Lysine ? | 0.1 g |
| Methionine ? | 0.02 g |
| Phenylalanine ? | 0.11 g |
| Valine ? | 0.11 g |
| Arginine ? | 0.12 g |
| Histidine ? | 0.038 g |
Carotenoids (7)
| Beta-carotene I | 3,652 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 11,015 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 45 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 92.7 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash ? | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 84 kJ |
| Vitamin A, IU C | 6,124 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 µg |
| Betaine I | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Chard
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chard, swiss, raw Raw | 19 | 1.8 g | 3.7 g | 0.2 g |
| Chard, swiss, cooked, boiled, drained, without salt Cooked | 20 | 1.9 g | 4.1 g | 0.08 g |
| Chard, raw Raw | 19 | 1.8 g | 3.7 g | 0.2 g |
| Chard, cooked Cooked | 44 | 1.9 g | 3.9 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus, cooked, boiled, drained Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Asparagus, cooked, boiled, drained, with salt Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Cactus, cooked, no added fat Cooked | 16 | 1.3 g | 3.3 g | 0.09 g |
| Nopales, cooked, without salt Cooked | 15 | 1.4 g | 3.3 g | 0.05 g |
| Turnips, frozen, cooked, boiled, drained, with salt Cooked | 21 | 1.5 g | 3.7 g | 0.24 g |
| Cauliflower, cooked, boiled, drained, with salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Mustard greens, cooked, boiled, drained, without salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, cooked, boiled, drained, with salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked chard?
100 g of cooked chard has 20 kcal. 1 cup, chopped (175 g): about 35 kcal.
How much protein is in cooked chard?
Cooked chard contains 1.9 g of protein per 100 g (4% of the 50 g Daily Value), or 3.3 g in 1 cup, chopped (175 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked chard?
Cooked chard has 4.1 g of total carbohydrates per 100 g, including 2.1 g of fiber and 1.1 g of sugars.
How much fat is in cooked chard?
Cooked chard contains 0.08 g of fat per 100 g.
What vitamins and minerals does cooked chard contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (273% DV), Vitamin A (34% DV), magnesium (20% DV), Vitamin C (20% DV) and copper (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked chard?
100 g contains 415 mg of sodium, 18% of the 2,300 mg Daily Value.
Does chard have the same nutrition cooked and raw?
No. Per 100 g, chard, swiss, cooked, boiled, drained, with salt has 20 kcal, while chard, swiss, raw has 19 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169343. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.