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Fruit & vegetables

Swiss chard

Swiss chard nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
19kcal
79 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.8 g
4% RI*
Carbohydrates3.7 g
1% RI*
Fat0.2 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre1.6 g
6% RI*
Sugars1.1 g
1% RI*

Vitamins

Vitamin C30.0 mg
38% RI*
Vitamin E1.9 mg
16% RI*
Vitamin K830.0 µg
100% RI*
Vitamin B60.1 mg
7% RI*
Folate14.0 µg
7% RI*

Minerals

Calcium51.0 mg
6% RI*
Iron1.8 mg
13% RI*
Magnesium81.0 mg
22% RI*
Phosphorus46.0 mg
7% RI*
Potassium379.0 mg
19% RI*
Sodium213.0 mg
9% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind swiss chard

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Contains 30.0 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Is rich in vitamin K (830.0 µg per 100 g), which supports normal blood clotting and bone health.
  • Contributes potassium (379 mg per 100 g), which supports normal muscle and nerve function.
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THE DOWNSIDE

What to keep in mind

  • Contains substantial oxalate; people with calcium-oxalate kidney stones may need individual dietary advice.
  • Its high vitamin K content can affect warfarin treatment; intake should be kept consistent rather than suddenly changed.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.