Vegetables
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A refreshing salad made with Swiss chard, full of vitamins and minerals.
لكل 100 غ
50 kcal
1 cup
65 kcal
(130 g)
| البروتين | الكربوهيدرات | الدهون |
|---|---|---|
| 2 g / 100g | 10 g / 100g | 1 g / 100g |
In numbers
Where the calories come from
Protein 14% · Carbs 70% · Fat 16%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (130 g, 65 kcal) is 3% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
- Burning 1 cup takes about 16 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Swiss Chard Salad is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Savory Sautéed Spinach | 23 | 3 g |
| Beet Greens Stir-Fry | 35 | 2.5 g |
| Swiss Chard Salad | 50 | 2 g |
| Roasted Sweet Potato Wedges | 90 | 2 g |
| Zesty Lime Chili Corn | 110 | 3 g |
| Sriracha Lime Brussels Sprouts | 120 | 3 g |
Nutrition data updated June 12, 2026.
أحجام الحصص
| الحصة | غرام | السعرات |
|---|---|---|
| 1 cup | 130 g | 65 kcal |
| 150g | 150 g | 75 kcal |
التقييم الصحي
9/10
الملاءمة لإنقاص الوزن
Low in calories, high in nutrients, ideal for weight loss.
الأسئلة الشائعة
- What nutrients are in Swiss chard?
- Swiss chard is rich in vitamins A, K, and C, and contains minerals like magnesium.
- Is Swiss chard good for weight loss?
- Yes, it's low in calories and high in nutrients, making it great for weight management.
- How do you prepare Swiss chard salad?
- Simply chop the chard, mix with dressing, and add your favorite toppings!
أطعمة مشابهة
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