Cooked Swiss chard: calories and nutrition facts
Cooked Swiss chard has 16 kcal per 100 g. One serving, 1 Serving (150 g), has 23 kcal.
- Calories
- 16 kcal
- Protein
- 0.9 g
- Carbohydrates
- 1.4 g
- Fat
- 0.3 g
Per 100 g
Cooked Swiss chard: how many calories?
Cooked Swiss chard has 16 kcal per 100 g, with 0.9 g protein, 1.4 g carbs and 0.3 g fat. A 150 g serving (1 Serving) has 23 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein29%
- Carbohydrates48%
- Fat23%
Calculate a portion
- Calories
- 23 kcal
- Protein
- 1.3 g
- Carbohydrates
- 2.1 g
- Fat
- 0.4 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 16 kcal | 23 kcal |
| Fat | 0.3 g | 0.4 g |
| of which saturated fat | 0.1 g | 0.2 g |
| Carbohydrates | 1.4 g | 2.1 g |
| of which sugars | 1 g | 1.5 g |
| Fiber | 2.5 g | 3.8 g |
| Protein | 0.9 g | 1.3 g |
| Sodium | 77 mg | 116 mg |
| Water | 95.2 g | 142.8 g |
| Vitamin C | 0.5 mg | 0.8 mg |
| Calcium | 60 mg | 90 mg |
| Iron | 0.5 mg | 0.8 mg |
| Potassium | 160 mg | 240 mg |
| Magnesium | 10 mg | 15 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(16 kcal) | 1% |
| Fat(0.3 g) | 0% |
| of which saturated fat(0.1 g) | 1% |
| Carbohydrates(1.4 g) | 1% |
| of which sugars(1 g) | 1% |
| Protein(0.9 g) | 2% |
| Salt(0.19 g) | 3% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked Swiss chard: frequently asked questions
Cooked Swiss chard: how many calories per serving?
A 150 g serving (1 Serving) has 23 kcal.
Cooked Swiss chard: how much protein?
Cooked Swiss chard contains 0.9 g of protein per 100 g, 2% of the 50 g reference intake.
Cooked Swiss chard: how much fibre?
Cooked Swiss chard provides 2.5 g of fibre per 100 g, 10% of the 25 g a day recommended by EFSA.
Cooked Swiss chard: how much makes 100 kcal?
100 kcal is about 641 g of this food.
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