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Swiss Chard

Swiss Chard

EverydayFresh

Swiss chard is a nutrient-dense leafy green vegetable belonging to the beet family, cultivated for its crisp stems and dark green, slightly bitter leaves. Recognizable by its brightly colored stalks (commonly red, yellow, or white), it provides significant amounts of vitamins K, A, and C, along with magnesium and blood pressure-regulating potassium. While often sautéed or added to soups, both leaves and stems can be eaten raw, though cooking reduces its moderate oxalic acid content—a consideration for those monitoring kidney stone risks.

Macro Impact

A 1 cup serving contains 7 calories, 1g protein, 1g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 7 calories?
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Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (36 g)
Amount per serving
Calories7
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium77mg
3%
Total Carbohydrate1g
0%
Dietary Fiber0.6g
2%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein0.6g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron0.6mg
4%
Potassium136mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
2%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
2%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
5 / 400 mcg
1%
Vitamin A
113 / 800 mcg
14%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
299 / 105 mcg
285%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
7%
Phosphorous
17 / 700 mg
2%
Potassium
136 / 3k mg
5%
Selenium
0 / 55 mcg
1%
Sodium
77 / 2.3k mg
3%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
33 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chard, swiss, raw. USDA Standard Reference, Legacy. Food ID 169991.
  2. 2.Chard, swiss, raw. Canadian Nutrient File. Food ID 2052.
  3. 3.Chard, swiss, raw. Frida. Public Food Key 715.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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