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Chard (swiss, raw) — Nutrition Facts
USDA FoodData Central · Decent protein density9.5 g protein per 100 kcal
Protein 30% · 1.8 g
Carbs 62% · 3.7 g
Fat 8% · 0.2 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 2.1 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Chard (swiss, raw) · per 100 g
Calories19
Total Fat 0.2 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 213 mg9% DV
Total Carbs 3.7 g1% DV
Fiber 1.6 g6% DV
Sugars 1.1 g
Protein 1.8 g4% DV
Vitamin D 0 µg · Calcium 51 mg · Iron 1.8 mg · Potassium 379 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 19 |
| 1 cup | 36 g | 6.8 |
| 1 leaf | 48 g | 9.1 |
Protein per calorie
Chard (swiss, raw) delivers 9.5 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Chard (swiss, raw)?
Chard (swiss, raw) has 19 calories per 100 grams, which is about 6.8 calories per 1 cup.
How much protein is in Chard (swiss, raw)?
Chard (swiss, raw) has 1.8 g of protein per 100 grams — 9.5 g of protein per 100 calories.
Is Chard (swiss, raw) keto-friendly?
Chard (swiss, raw) has 2.1 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Chard (swiss, raw) vegan?
Chard (swiss, raw) is vegan — it contains no animal-derived ingredients.
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