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.

Simply chop the chard, mix with dressing, and add your favorite toppings!

Vegetables

A refreshing salad made with Swiss chard, full of vitamins and minerals.

Per 100 g

50 kcal

1 cup

65 kcal

(130 g)

Protein	Carbs	Fat
2 g / 100g	10 g / 100g	1 g / 100g

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).

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.

Serving	Grams	Calories
1 cup	130 g	65 kcal
150g	150 g	75 kcal

9/10

Low in calories, high in nutrients, ideal for weight loss.

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!

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