Chard, cooked

66 calories in 1 cup (150 g). Per 100 g, protein: 1.9 g, carbohydrates: 3.9 g, fat: 3 g.

Serving
1
= 150 g
66KCAL

Chard, cooked, 1 cup

66 calories

Protein
2.8 g
Carbs
5.8 g
Fat
4.4 g
Fiber
2.5 g
Sugars
1.7 g

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories66
% Daily Value*
Total Fat 4.4 g6%
Saturated Fat 1.1 g6%
Cholesterol 3 mg1%
Sodium 528 mg23%
Total Carbohydrate 5.8 g2%
Dietary Fiber 2.5 g9%
Total Sugars 1.7 g
Protein 2.8 g
Vitamin D 0 mcg0%
Calcium 81 mg6%
Iron 2.8 mg16%
Potassium 593 mg13%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K1083% 1,299 µg
  • Vitamin A53% 473 µg
  • Vitamin C37% 32.9 mg
  • Vitamin E24% 3.6 mg
  • Riboflavin (B2)10% 0.13 mg
  • Vitamin B610% 0.17 mg
  • Choline5% 28.5 mg
  • Thiamin (B1)5% 0.057 mg
  • Folate4% 16.5 µg
  • Niacin (B3)4% 0.59 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper31% 0.28 mg
  • Magnesium30% 126 mg
  • Sodium23% 528 mg
  • Iron16% 2.8 mg
  • Potassium13% 593 mg
  • Calcium6% 81 mg
  • Phosphorus6% 72 mg
  • Zinc5% 0.57 mg
  • Selenium2% 1.4 µg

How it compares

Against other records in Other dark green vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Higher than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Calcium

    Lower than 90%

    Same value as 0 of 49 other records.

    leastmost

  • Protein

    Lower than 88%

    Same value as 0 of 49 other records.

    leastmost

  • Fiber

    Lower than 86%

    Same value as 0 of 49 other records.

    leastmost

  • Iron

    Higher than 86%

    Same value as 1 of 49 other records.

    leastmost

  • Carbohydrates

    Lower than 84%

    Same value as 0 of 49 other records.

    leastmost

Questions

How many calories are in chard, cooked?
1 cup (150 g): 66 calories; protein: 2.8 g, carbohydrates: 5.8 g, fat: 4.4 g.
How much protein is in chard, cooked?
1.9 g per 100 g. Its estimated share of calories is 17%, using 4 kcal per gram of protein.
How many net carbs are in chard, cooked?
2.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water89.3 g
Energy44 kcal
Protein1.9 g
Total lipid (fat)3 g
Carbohydrate, by difference3.9 g
Fiber, total dietary1.7 g
Total Sugars1.1 g
Calcium, Ca54 mg
Iron, Fe1.9 mg
Magnesium, Mg84 mg
Phosphorus, P48 mg
Potassium, K395 mg
Sodium, Na352 mg
Zinc, Zn0.38 mg
Copper, Cu0.19 mg
Selenium, Se0.9 µg
Vitamin C, total ascorbic acid21.9 mg
Thiamin0.038 mg
Riboflavin0.089 mg
Niacin0.4 mg
Vitamin B-60.12 mg
Folate, total11 µg
Folic acid0 µg
Folate, food11 µg
Folate, DFE11 µg
Choline, total19 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE315 µg
Retinol12 µg
Carotene, beta3,612 µg
Carotene, alpha45 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin10,878 µg
Vitamin E (alpha-tocopherol)2.4 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)866 µg
Fatty acids, total saturated0.75 g
SFA 4:00.019 g
SFA 6:00.014 g
SFA 8:00.008 g
SFA 10:00.018 g
SFA 12:00.022 g
SFA 14:00.069 g
SFA 16:00.42 g
SFA 18:00.15 g
Fatty acids, total monounsaturated1 g
MUFA 16:10.015 g
MUFA 18:10.98 g
MUFA 20:10.013 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.86 g
PUFA 18:20.76 g
PUFA 18:30.095 g
PUFA 18:40 g
PUFA 20:40.001 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol2 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709575, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.