Swiss Chard
A magnesium and vitamin K powerhouse with edible stems that cook like celery.
Nutrition per 100 g
Standardised to 100 g of swiss chard, cooked for fair comparison. Typical serving: 1 cup cooked (175 g) — 35 kcal per 175 g serving.
| Nutrient | Per 100 g | Per serving (175 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 20 kcal | 35 kcal | 100 kcal |
| Protein | 1.9 g | 3.3 g | 9.4 g |
| Carbohydrate | 4.1 g | 7.2 g | 20.6 g |
| Fat | 0.1 g | 0.1 g | 0.3 g |
| Fibre | 2.1 g | 3.7 g | 10.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of swiss chard, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (175 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 306 µg | 536 µg | 34% |
| Vitamin C | 18 mg | 31.5 mg | 20% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.9 mg | 3.3 mg | 13% |
| Vitamin K | 327 µg | 572 µg | 273% |
| Thiamin | 0.034 mg | 0.06 mg | 3% |
| Riboflavin | 0.086 mg | 0.15 mg | 7% |
| Niacin | 0.36 mg | 0.63 mg | 2% |
| Vitamin B6 | 0.085 mg | 0.15 mg | 5% |
| Folate | 9 µg | 15.8 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.16 mg | 0.28 mg | 3% |
| Choline | 28.7 mg | 50.2 mg | 5% |
| Minerals | |||
| Calcium | 58 mg | 102 mg | 4% |
| Iron | 2.3 mg | 4 mg | 13% |
| Magnesium | 86 mg | 151 mg | 20% |
| Phosphorus | 33 mg | 57.8 mg | 3% |
| Potassium | 549 mg | 961 mg | 12% |
| Sodium | 179 mg | 313 mg | 8% |
| Zinc | 0.33 mg | 0.58 mg | 3% |
| Selenium | 0.9 µg | 1.6 µg | 2% |
| Copper | 0.16 mg | 0.28 mg | 18% |
| Manganese | 0.33 mg | 0.58 mg | 14% |
Source: USDA FoodData Central — Chard, swiss, cooked, boiled, drained, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat swiss chard?
- Multiple days' vitamin K and a substantial share of daily magnesium per cup.
- Stems and leaves both usable, so waste is minimal.
- Holds texture better than spinach when cooked.
How to include it
- Fry stems first, add leaves for the last two minutes.
- Fold into a frittata with feta.
- Braise with garlic, chilli and a splash of stock.
Things to consider
- High in oxalate — relevant for people with recurrent kidney stones.
- Very high vitamin K; keep intake consistent on warfarin.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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