Chard Nutrition Facts & Calories
Calories in chard
100g of chard leaves contain about 19 calories (kcal).
Calories per:
ounce
| bunch
| cup, chopped stalks
| cup, leaves
For example, 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).
Chard key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with carrot.
| Nutrient (per 100 g) | Chard | Carrot a common vegetable |
|---|---|---|
| Fiber | 1.6 g | 2.8 g |
| Vitamin C | 30 mg | 5.9 mg |
| Potassium | 379 mg | 320 mg |
- Chard has 41% fewer calories than the typical vegetable on this site (32 kcal per 100 g is the median of vegetables).
Scroll down for details and nutrition tables.
Nutrition Facts
ChardServing size:
bunch of chard leaves (165 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
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 medium apple (96 kcal)
- 0.5 medium banana (116 kcal)
- 1 medium carrot (25 kcal)
- 0.5 medium potato (69 kcal)
Take a quick look at the tables below for detailed information about chard nutrition.
100g of Chard
Nutrition
- Calories 19
- Carbs Total 3.74 g
- Dietary fiber 1.6 g
- Fat 0.2 g
- Protein 3.27 g
Vitamins
- Vit A 6116 IU
- Vit B1 (Thiamine) 0.04 mg
- Vit B2 (riboflavin) 0.09 mg
- Vit B3 (Niacin) 0.4 mg
- Vit B5 0.172 mg
- Vit B6 0.99 mg
- Vit B9 (Folic acid) 14 mcg
- Vit C 30 mg
- Vit E 1.89 mg
- Vit K 830 mcg
Minerals
- Potassium 379 mg
- Phosphorus 46 mg
- Magnessium 81 mg
- Calcium 51 mg
- Sodium 213 mg
- Iron 1.8 mg
- Zink 0.39 mg
- Beta karoten 45 mcg
Per 100 g, Chard is an excellent source of vitamin K (692% DV) and an excellent source of vitamin B6 (58% DV).
Vitamin K is needed for normal blood clotting. The FDA Daily Value is 120 µg.
How many calories are in 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
Compare chard:
chard vs rapini, chard vs bok choy, chard vs kale, chard vs spinach, see all compares of chard.
Foods with similar calories:
- Tomato calories 18 kcal
- Green pepper calories 18 kcal
- Cherry tomato calories 18 kcal
- Basella calories 19 kcal
- Coconut water calories 19 kcal
- Red wine vinegar calories 19 kcal
- Sauerkraut calories 19 kcal
- Asparagus calories 20 kcal
More in Vegetables:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
