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How Many Calories in Chard, Swiss, Cooked, Boiled?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 6 kcal | 0.5g |
| 100g | 20 kcal | 1.9g |
| 1 cup, chopped | 35 kcal | 3.3g |
A chard, swiss, cooked, boiled contains 20 calories per 100g. A typical 1 cup, chopped (175g) provides about 35 calories. Chard, Swiss, Cooked, Boiled is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Chard, Swiss, Cooked, Boiled Nutrition Facts
| Nutrient | Per 100g | Per serving (175g) |
|---|---|---|
| Calories | 20 kcal | 35 kcal |
| Protein | 1.9g | 3.3g |
| Carbohydrates | 4.1g | 7.2g |
| of which Sugars | 1.1g | 1.9g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.1g | 3.7g |
| Sodium | 179.0mg | 313mg |
| Potassium | 549.0mg | 961mg |
| Calcium | 58.0mg | 102mg |
| Iron | 2.3mg | 4.0mg |
| Vitamin C | 18.0mg | 31.5mg |
| Vitamin A | 306.0µg | 536µg |
| Selenium | 0.9µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- A good source of potassium (12% DV)
- A good source of iron (13% DV)
- High in vitamin C (20% DV) — an excellent source
- High in vitamin A (34% DV) — an excellent source
- Calories: 1% DV
- Protein: 4% DV
- Carbohydrates: 1% DV
- Fibre: 8% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 8% DV
- Potassium: 12% DV
- Calcium: 4% DV
- Iron: 13% DV
- Vitamin C: 20% DV
- Vitamin A: 34% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking chard, swiss, cooked, boiled
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Shop MORiSH →Have a cat or dog? Check whether chard, swiss, cooked, boiled is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out chard, swiss, cooked, boiled for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does chard, swiss, cooked, boiled fit your diet?
Low-carb / keto
Chard, Swiss, Cooked, Boiled contains 4.1g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 20 calories per 100g, chard, swiss, cooked, boiled is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in chard, swiss, cooked, boiled per 100g?
Chard, Swiss, Cooked, Boiled contains 20 calories per 100g, based on USDA reference data.
Is chard, swiss, cooked, boiled high in calories?
A 1 cup, chopped of chard, swiss, cooked, boiled (175g) has around 35 calories — roughly 2% of a 2,000-calorie daily intake.
Is chard, swiss, cooked, boiled good for weight loss?
At 20 calories per 100g, chard, swiss, cooked, boiled is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, chopped provides about 35 calories.
How much protein is in chard, swiss, cooked, boiled?
Chard, Swiss, Cooked, Boiled contains 1.9g of protein per 100g.
Is chard, swiss, cooked, boiled a good source of fibre?
Chard, Swiss, Cooked, Boiled is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does chard, swiss, cooked, boiled compare to asparagus?
Chard, Swiss, Cooked, Boiled has 20 calories per 100g, close to asparagus at 20 — 0 calories fewer per 100g. See the full macro breakdown above.
Is chard, swiss, cooked, boiled keto-friendly?
Chard, Swiss, Cooked, Boiled contains 4.1g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of chard, swiss, cooked, boiled for 20g of protein?
With 1.9g of protein per 100g, you'd need roughly 1053g of chard, swiss, cooked, boiled to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to chard, swiss, cooked, boiled by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chard, Swiss, Cooked, Boiled (this page) | 20 kcal | 1.9g | 4.1g | 0.1g |
| Asparagus | 20 kcal | 2.2g | 3.9g | 0.1g |
| Chrysanthemum, Garland, Cooked, Boiled | 20 kcal | 1.6g | 4.3g | 0.1g |
| Gourd, Dishcloth (towelgourd), Raw | 20 kcal | 1.2g | 4.3g | 0.2g |
| Mustard Greens, Frozen, Unprepared | 20 kcal | 2.5g | 3.4g | 0.3g |
| Peppers, Sweet, Green, Raw | 20 kcal | 0.9g | 4.6g | 0.2g |
| Peppers, Sweet, Green, Frozen | 20 kcal | 1.1g | 4.5g | 0.2g |
More kit for chard, swiss, cooked, boiled tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.