Calories in Chard, crudo
Generic food Raw Verduras
Chard, crudo contains 19 kcal per 100 g. A typical serving of 1 taza (36 g) provides about 7 kcal.
Roughly 62% of its calories come from carbohydrates, with 30% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in otras verduras verdes oscuras on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 692% of the Daily Value for Vitamina K, 34% of the Daily Value for Vitamina A and 33% of the Daily Value for Vitamina C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 19 kcal | |
| Total fat C | 0,2 g | 0,3% |
| Saturated fat C | 0,03 g | 0,2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 213 mg | 9% |
| Total carbohydrates C | 3,7 g | 1% |
| Dietary fiber C | 1,6 g | 6% |
| Total sugars C | 1,1 g | |
| Protein C | 1,8 g | 4% |
| Vitamina A C | 306 µg | 34% |
| Vitamina C C | 30 mg | 33% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 1,9 mg | 13% |
| Vitamina K C | 830 µg | 692% |
| Thiamin (B1) C | 0,04 mg | 3% |
| Riboflavin (B2) C | 0,09 mg | 7% |
| Niacin (B3) C | 0,4 mg | 3% |
| Vitamina B6 C | 0,099 mg | 6% |
| Folate (B9) C | 14 µg | 4% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 18 mg | 3% |
| Calcio C | 51 mg | 4% |
| Iron C | 1,8 mg | 10% |
| Magnesio C | 81 mg | 19% |
| Fósforo C | 46 mg | 4% |
| Potasio C | 379 mg | 8% |
| Zinc C | 0,36 mg | 3% |
| Copper C | 0,18 mg | 20% |
| Selenio 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 62%
- Fat 8%
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
- Protein1,8 gin the lowest quarter of otras verduras verdes oscuras (median 2,9 g)
- Fiber1,6 gin the lowest quarter of otras verduras verdes oscuras (median 3,3 g)
- Sugars1,1 gin the top quarter of otras verduras verdes oscuras (median 0,74 g)
- Fat0,2 gin the lowest quarter of otras verduras verdes oscuras (median 2,9 g)
- Saturated fat0,03 gin the lowest quarter of otras verduras verdes oscuras (median 0,73 g)
- Sodium213 mgin the top quarter of otras verduras verdes oscuras (median 149 mg)
- Protein per 100 kcal9,5 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
Fats and cholesterol (2)
| Grasa monoinsaturada C | 0,04 g |
|---|---|
| Grasa poliinsaturada C | 0,07 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Ácido linoléico (omega-6, 18:2) C | 0,063 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0,03 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0,04 g |
| PUFA 18:3 C | 0,007 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 3.650 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 11.000 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 45 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 92,7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 14 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 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, cocinado, hervido, drenaje, con sal Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Chard, swiss, crudo Raw | 19 | 1,8 g | 3,7 g | 0,2 g |
| Chard, swiss, cocinado, hervido, drenaje, sin sal Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Chard, cocinado 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 |
|---|---|---|---|---|
| Lechuga romaní, crudo Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Espárragos, crudo Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Celery, crudo Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Cauliflower, crudo Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Lechuga de Iceberg, crudo Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Espinacas, crudo Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Pimienta de campana verde, crudo Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Zucchini, crudo Raw | 17 | 1,2 g | 3,1 g | 0,32 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw chard?
100 g of raw chard has 19 kcal. 1 taza (36 g): about 7 kcal. 1 hoja (48 g): about 9 kcal.
How much protein is in raw chard?
Raw chard contains 1,8 g of protein per 100 g (4% of the 50 g Daily Value), or 0,65 g in 1 taza (36 g). About 30% of its calories come from protein. Compared with other otras verduras verdes oscuras, that is in the lowest quarter (median 2,9 g).
How many carbs are in raw chard?
Raw chard has 3,7 g of total carbohydrates per 100 g, including 1,6 g of fiber and 1,1 g of sugars.
How much fat is in raw chard?
Raw chard contains 0,2 g of fat per 100 g, of which 0,03 g is saturated (0,2% of the Daily Value).
What vitamins and minerals does raw chard contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (692% DV), Vitamina A (34% DV), Vitamina C (33% DV), copper (20% DV) and magnesio (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw chard?
100 g contains 213 mg of sodium, 9% of the 2,300 mg Daily Value.
Does chard have the same nutrition raw and cooked?
No. Per 100 g, chard, crudo has 19 kcal, while chard, swiss, cocinado, hervido, drenaje, con sal has 20 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: FNDDS (Survey), record dated 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709574. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.