Calories in Chard, raw
Generic food Raw Vegetables
Chard, raw contains 19 kcal per 100 g. A typical serving of 1 cup (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 other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 692% of the Daily Value for Vitamin K, 34% of the Daily Value for Vitamin A and 33% of the Daily Value for Vitamin 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% |
| Vitamin A C | 306 µg | 34% |
| Vitamin C C | 30 mg | 33% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.9 mg | 13% |
| Vitamin 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% |
| Vitamin B6 C | 0.099 mg | 6% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18 mg | 3% |
| Calcium C | 51 mg | 4% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 81 mg | 19% |
| Phosphorus C | 46 mg | 4% |
| Potassium C | 379 mg | 8% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.18 mg | 20% |
| 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 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 other dark green vegetables (median 2.9 g)
- Fiber1.6 gin the lowest quarter of other dark green vegetables (median 3.3 g)
- Sugars1.1 gin the top quarter of other dark green vegetables (median 0.74 g)
- Fat0.2 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.03 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium213 mgin the top quarter of other dark green vegetables (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)
| Monounsaturated fat C | 0.04 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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)
| Beta-carotene C | 3,650 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 11,000 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 45 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 92.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 14 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added 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, cooked, boiled, drained, with salt Cooked | 20 | 1.9 g | 4.1 g | 0.08 g |
| 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, 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 |
|---|---|---|---|---|
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Zucchini, raw 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 cup (36 g): about 7 kcal. 1 leaf (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 cup (36 g). About 30% of its calories come from protein. Compared with other other dark green vegetables, 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 Vitamin K (692% DV), Vitamin A (34% DV), Vitamin C (33% DV), copper (20% DV) and magnesium (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, raw has 19 kcal, while chard, swiss, cooked, boiled, drained, with salt 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 October 31, 2024. 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: FNDDS (Survey), record 2709574. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.