Swiss Chard Nutrition Facts: Calories, Protein, Vitamins

Swiss Chard

150 gr

29 kcal

Carbohydrate 5.6 gr %63

Protein 2.7 gr %30

Fat 0.3 gr %7

Swiss Chard Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories (kcal)	19	29
Carbohydrate (g)	3.7	5.6
Protein (g)	1.8	2.7
Fat (g)	0.2	0.3
Fiber (g)	1.6	2.4
Cholesterol (mg)	0	0
Sodium (mg)	75	112.5
Potassium (mg)	379	568.5
Calcium (mg)	51	76.5
Iron (mg)	1.8	2.7
Vitamin A (IU)	0	0
Vitamin C (mg)	28.3	42.5

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Swiss Chard

Metabolic Effect: Swiss chard, with its low-calorie and high-fiber structure, helps with weight control. Thanks to the antioxidants it contains, it protects the body against free radicals.
Consumption Recommendation: You can use Swiss chard in salads, soups, or vegetable dishes. Consuming it with olive oil and lemon juice increases its nutritional value.
Things to Consider: Swiss chard contains oxalate, so it is recommended that people with kidney disease consume it carefully. It is important to pay attention to portion control.
Exercise Equivalent: To burn the calories from 100 grams of Swiss chard, it is enough to walk for about 3 minutes. This is an exercise that you can easily incorporate into your daily activity.