Swiss Chard Nutrition Facts: Calories, Macros & Health Benefits
Summary: Swiss Chard contains 55 calories, 1.2g protein, 12g carbs, and 0.6g fat per one glass (350g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one glass (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 55 kcal | 3% |
| Protein | 1.2g | 2% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 0.60g | 1% |
| Fiber | 2.2g | 8% |
| Sugar | 8.0g | -- |
| Saturated Fat | 0.10g | 0% |
| Sodium | 25.0mg | 1% |
| Potassium | 12.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.20mg | 0% |
| Zinc | 30.0mg | 273% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 120.0mg | 10% |
Is Swiss Chard Good for You?
Swiss Chard provides 55 calories per one glass (350g) with 1.2g protein, 12g carbohydrates, and 0.6g fat. It is a source of iron (1000% dv), zinc (273% dv), vitamin b6 (24% dv).
Blended green smoothie with leafy Swiss chard, mixed berries, and banana
Key Health Benefits of Swiss Chard
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Swiss Chard Nutrition with Gram
Use Gram to log swiss chard and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in swiss chard?
Swiss Chard contains 55 calories per one glass (350g).
How much protein is in swiss chard?
Swiss Chard provides 1.2g of protein per one glass (350g).
How many carbs are in swiss chard?
Swiss Chard has 12g of carbohydrates per one glass (350g).
Is swiss chard good for tracking nutrition?
Yes. Swiss Chard can be logged by calories, macros, and micronutrients in the Gram app.
How should I use swiss chard in a meal plan?
Use Swiss Chard as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track swiss chard and thousands of other foods with the Gram app.