Food · Vegetables and Vegetable Products
Chard nutrition facts
A typical portion of chard (1 leaf; 48 g, raw) has 10 calories and less than 1g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 19 calories (raw) to 44 (cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Chard, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.8g
- more than 22% of 8,218 USDA reference foods
- Calories per 100 g
- 19
- more than 3% of reference foods
- Sodium per 100 g
- 213mg
- more than 66% of reference foods
1 leaf weighs 48 g in USDA's record for Chard, raw (FDC 2709574).
Where the calories come from: 62% carbohydrate, 8% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2709574), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of chard USDA describes
Cooked has the most calories per 100 g (44); the fewest: Raw (19)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Chard, rawSame values: Chard, swiss, raw | 19 | 1.8 g | 0.2 g | 213 mg |
| Chard, swiss, cooked, boiled, drained, with salt | 20 | 1.9 g | 0.1 g | 415 mg |
| Chard, swiss, cooked, boiled, drained, without salt | 20 | 1.9 g | 0.1 g | 179 mg |
| Chard, cooked | 44 | 1.9 g | 3 g | 352 mg |
Every nutrient in this record (65)
The portion is 1 leaf (48 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.86 g | 1.80 g | 2% |
| Total lipid (fat) | 0.096 g | 0.20 g | 0% |
| Carbohydrate, by difference | 1.80 g | 3.74 g | 1% |
| Energy | 9.12 kcal | 19.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 44.5 g | 92.7 g | |
| Total Sugars | 0.53 g | 1.10 g | |
| Fiber, total dietary | 0.77 g | 1.60 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.014 g | 0.030 g | 0% |
| Fatty acids, total monounsaturated | 0.019 g | 0.040 g | |
| Fatty acids, total polyunsaturated | 0.034 g | 0.070 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 24.5 mg | 51.0 mg | 2% |
| Iron, Fe | 0.86 mg | 1.80 mg | 5% |
| Magnesium, Mg | 38.9 mg | 81.0 mg | 9% |
| Phosphorus, P | 22.1 mg | 46.0 mg | 2% |
| Potassium, K | 182 mg | 379 mg | 4% |
| Sodium, Na | 102 mg | 213 mg | 4% |
| Zinc, Zn | 0.17 mg | 0.36 mg | 2% |
| Copper, Cu | 0.086 mg | 0.18 mg | 10% |
| Selenium, Se | 0.43 µg | 0.90 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 147 µg | 306 µg | 16% |
| Carotene, beta | 1,751 µg | 3,647 µg | |
| Carotene, alpha | 21.6 µg | 45.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.91 mg | 1.89 mg | 6% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 5,280 µg | 11,000 µg | |
| Vitamin C, total ascorbic acid | 14.4 mg | 30.0 mg | 16% |
| Thiamin | 0.019 mg | 0.040 mg | 2% |
| Riboflavin | 0.043 mg | 0.090 mg | 3% |
| Niacin | 0.19 mg | 0.40 mg | 1% |
| Vitamin B-6 | 0.048 mg | 0.099 mg | 3% |
| Folate, total | 6.72 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 8.64 mg | 18.0 mg | 2% |
| Vitamin K (phylloquinone) | 398 µg | 830 µg | 332% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 6.72 µg | 14.0 µg | |
| Folate, DFE | 6.72 µg | 14.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.014 g | 0.030 g | |
| SFA 18:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.019 g | 0.040 g | |
| PUFA 18:2 | 0.030 g | 0.063 g | |
| PUFA 18:3 | 0.0034 g | 0.0070 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709574: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in chard?
10 in 1 leaf (48 g) of raw; 19 to 44 per 100 g across USDA's descriptions.
How much protein is in chard?
less than 1g in 1 leaf; 1.8 g per 100 g.
How much sodium is in chard?
100mg in 1 leaf; 213 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov