QUICK ANSWER
How many calories are in raw swiss chard?
The selected raw Swiss-chard record provides 19 kcal per 100 g. Scale from the edible amount and keep other states separate.
19 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw Swiss chard nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 19 kcal
- Protein
- 1.8 g
- Carbohydrate
- 3.74 g
- Fat
- 0.2 g
- Fibre
- 1.6 g
- Vitamin K
- 830 µg
- Vitamin A
- 306 µg RAE
- Magnesium
- 81 mg
Source: USDA FoodData Central SR Legacy record 169991. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.8 g per 100 g. From Chard, swiss, raw.
Carbohydrate
3.74 g per 100 g. From Chard, swiss, raw.
Fat
0.2 g per 100 g. From Chard, swiss, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw swiss chard fits in a varied eating pattern.
Vitamin K
830 µg per 100 g in the selected USDA record.
Vitamin A
306 µg RAE per 100 g in the selected USDA record.
Magnesium
81 mg per 100 g in the selected USDA record.
Vitamin C
30 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Boiled
Use a cooked record and cooked weight.
Sautéed
Add oil or butter separately.
Soup or pie
Use the complete recipe.
PRACTICAL CONTEXT
How raw swiss chard can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 19 kcal per 100 g, the 36 g example is 6.8 kcal.
Fibre check
The selected record lists 1.6 g fibre per 100 g.
Protein check
The selected record lists 1.8 g protein per 100 g.
Best logging move
Weigh raw leaves and stems together only when both are eaten.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep Swiss chard chilled and reasonably dry.
After opening or cutting
Keep cut leaves and stems covered.
Prepare
Rinse before use and prepare with clean utensils.
Safety boundary
Discard slimy or extensively spoiled chard; this nutrient record sets no storage duration.
PHOTO LOGGING
How to log raw swiss chard more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Chard, swiss, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw Swiss chard calorie and nutrition questions
How many calories are in 100 g of chard?
19 kcal in the selected Chard, swiss, raw record.
How much fibre is in chard?
1.6 g per 100 g in the selected record.
Which chard state does this page use?
Chard, swiss, raw. State and preparation are part of the answer.
Can cooked chard use the raw values?
No. Cooking changes water weight and requires a cooked record.
How are the portion calories calculated?
Each portion is scaled from 19 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Chard, swiss, raw, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169991 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.