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Swiss Chard (raw) Calories, Macros & Key Nutrients

Swiss Chard (raw) contains 19 kcal per 100g, with 1.8g of protein, 3.7g of carbohydrates, and 0.2g of fat. Low in fat, with just 0.2g per 100g. A low-calorie choice at 19 kcal per 100g, great for those watching their intake. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.17mg, Calcium 791.0mg, Vitamin C 0.0mg
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Nutritional Overview

Swiss Chard (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 19 kcal of energy, 1.8g of protein, 3.7g of carbohydrates, and 0.2g of fat.

With just 0.2g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.1g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 791mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

At just 19 kcal and 0.2g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.20g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Swiss Chard (raw) is suitable for ketogenic (with only 3.7g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Swiss Chard (raw) is 19 kcal per 100g. Our food fat calculator keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Swiss Chard (raw)?

Swiss Chard (raw) contains 19 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Swiss Chard (raw) a good source of protein?

Swiss Chard (raw) contains 1.8g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Swiss Chard (raw) low in fat?

Yes, Swiss Chard (raw) contains only 0.2g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Swiss Chard (raw) low in sugar?

Yes, Swiss Chard (raw) has only 1.1g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Swiss Chard (raw) low in salt?

Yes, Swiss Chard (raw) contains only 0.20g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Swiss Chard (raw) keto-friendly?

Yes, with only 3.7g of carbohydrates per 100g, Swiss Chard (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Swiss Chard (raw) suitable for vegans?

Yes, Swiss Chard (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 19 kcal and 1.8g of protein per 100g.

Is Swiss Chard (raw) free from major allergens?

Swiss Chard (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Swiss Chard (raw) a good source of calcium?

Swiss Chard (raw) provides 791mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Is Swiss Chard (raw) good for weight loss?

With only 19 kcal and 0.2g of fat per 100g, Swiss Chard (raw) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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