Chard: Calories and Nutrition Analyse



How many calories in chard?

Chard - calories, kcal

Nutrition Facts

Chard
Serving size:
bunch of chard leaves (165 g)  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
31

% Daily Value

Total Fat 0.33g
0%

Cholesterol 0mg
0%

Sodium 351.45mg
15%

Total Carbohydrates 6.17g
2%

Dietary Fiber 2.64g
9%

Protein 5.4g
11%

Vitaminium C 49.5mg
55%

Calcium 84.15mg
6%

Iron 2.97mg
17%

Potassium 625.35mg
13%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in chard
50% CARBS
44% PROTEIN
6% FAT

100g of chard leaves contain about 19 calories (kcal).
Calories per: ounce | bunch | cup, chopped stalks | cup, leaves

For instance, a bunch of chard leaves (165 g) contain about 31 calories.

This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 31 kcal actually is, keep in mind that the calorie content of bunch of chard is similar to that of, for example:

  • 0.5 apple
  • 1.5 cubes of sugar

Take a quick look at the tables below for detailed information about chard nutrition.

bunch of chard leaves (165 g) has 31 kcal. For burning these calories you have to:
Bike4 min.Bike
Horse ride6 min.Horse ride
Play tennis3 min.Tennis
Run3 min.Run
Swim4 min.Swim
Calories in Chard Compared with Others in Vegetables Category

100g of Chard

Nutrition

  • Calories19
  • Carbs Total3.74 g
  • Dietary fiber1.6 g
  • Fat0.2 g
  • Protein3.27 g

Vitamins

  • Vit A6116 IU
  • Vit B1 (Thiamine)0.04 mg
  • Vit B2 (riboflavin)0.09 mg
  • Vit B3 (Niacin)0.4 mg
  • Vit B50.172 mg
  • Vit B60.99 mg
  • Vit B9 (Folic acid)14 mcg
  • Vit C30 mg
  • Vit E1.89 mg
  • Vit K830 mg

Minerals

  • Potassium379 mg
  • Phosphorus46 mg
  • Magnessium81 mg
  • Calcium51 mg
  • Sodium213 mg
  • Iron1.8 mg
  • Zink0.39 mg
  • Beta karoten45 mg

Discover the Nutritional Powerhouse: Chard

Chard, a leafy green vegetable often overlooked in favor of its more popular cousins like spinach and kale, is a nutritional powerhouse that deserves a spot on your plate. With its vibrant leaves and colorful stalks, chard not only adds a splash of color to your meals but also a plethora of health benefits. Let's dive into the nutritional profile of chard and uncover why it should be a staple in your diet.

Chard Calories and Nutritional Benefits

One of the most appealing aspects of chard is its low calorie count. With only 19 calories per 100 grams, chard is an excellent choice for those looking to manage their weight without sacrificing nutrition. But don't let its low calorie content fool you; chard is rich in vitamins, minerals, and other nutrients essential for good health.

Protein in Chard

Chard offers a surprising amount of protein for a leafy green, with 3.27 grams per 100 grams. This makes it a valuable plant-based protein source, especially for vegetarians and vegans looking to diversify their protein intake.

Fat in Chard

With only 0.2 grams of fat per 100 grams, chard is virtually fat-free. This low fat content, combined with its high nutrient density, makes chard an excellent choice for heart-healthy diets.

Carbs in Chard

Chard contains 3.74 grams of carbohydrates per 100 grams, of which 1.6 grams are dietary fiber. This high fiber content helps promote digestive health, making chard a great addition to any diet focused on gut health.

Vitamins and Minerals Galore

Chard is not just about macronutrients; it's also packed with vitamins and minerals. It's an excellent source of Vitamin K, with a whopping 830 micrograms per 100 grams, essential for blood clotting and bone health. Chard is also rich in Vitamin A (6116 IU), crucial for vision and immune function, and Vitamin C (30 mg), known for its antioxidant properties.

When it comes to minerals, chard shines as well. It's a great source of magnesium (81 mg), potassium (379 mg), and iron (1.8 mg), among others. These minerals play vital roles in everything from muscle function to oxygen transport in the blood.

Chard in Your Diet

Incorporating chard into your diet is easy and delicious. It can be sautéed, added to soups, or even used raw in salads. Its mild, earthy flavor pairs well with a variety of ingredients, making it a versatile addition to your culinary repertoire.

In conclusion, chard is a low-calorie, nutrient-dense vegetable that offers a wide range of health benefits. From its protein content to its rich array of vitamins and minerals, chard is a true nutritional champion. So next time you're at the grocery store, don't walk past the chard. Embrace this leafy green and enjoy the many health benefits it has to offer.

How many calories are there in 1, 2, 3, or 5 servings of chard leaves?

  • Bunch of chard leaves (165g)31 kcal
  • Chard cup, chopped stalks (175g)33 kcal
  • Chard cup, leaves (36g)7 kcal
  • Ounce (oz) of chard leaves5 kcal
  • Half of medium size servings of chard15.5 kcal
  • Small size serving of chard (132g)24.8 kcal
  • Big size chard (215g)40.3 kcal
  • Two medium size servings of chard leaves62 kcal
  • Three medium size servings of chard leaves93 kcal
  • Four medium size servings of chard leaves124 kcal
  • Five medium size servings of chard leaves155 kcal
Chard - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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