Chard, raw

7 calories in 1 cup (36 g). Per 100 g, protein: 1.8 g, carbohydrates: 3.7 g, fat: 0.2 g.

Serving
1
= 36 g
7KCAL

Chard, raw, 1 cup

7 calories

Protein
0.65 g
Carbs
1.3 g
Fat
0.072 g
Fiber
0.58 g
Sugars
0.4 g

Nutrition Facts

Serving size1 cup (36 g)
Amount per serving
Calories7
% Daily Value*
Total Fat 0.072 g0%
Saturated Fat 0.011 g0%
Cholesterol 0 mg0%
Sodium 76.7 mg3%
Total Carbohydrate 1.3 g0%
Dietary Fiber 0.58 g2%
Total Sugars 0.4 g
Protein 0.65 g
Vitamin D 0 mcg0%
Calcium 18.4 mg1%
Iron 0.65 mg4%
Potassium 136 mg3%

* 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 K249% 299 µg
  • Vitamin A12% 110 µg
  • Vitamin C12% 10.8 mg
  • Vitamin E5% 0.68 mg
  • Riboflavin (B2)2% 0.032 mg
  • Vitamin B62% 0.036 mg
  • Folate1% 5 µg
  • Thiamin (B1)1% 0.014 mg
  • Choline1% 6.5 mg
  • Niacin (B3)1% 0.14 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper7% 0.064 mg
  • Magnesium7% 29.2 mg
  • Iron4% 0.65 mg
  • Sodium3% 76.7 mg
  • Potassium3% 136 mg
  • Calcium1% 18.4 mg
  • Phosphorus1% 16.6 mg
  • Zinc1% 0.13 mg
  • Selenium1% 0.32 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.

  • Calories

    Lower than 96%

    Same value as 1 of 49 other records.

    leastmost

  • Total fat

    Lower than 96%

    Same value as 0 of 49 other records.

    leastmost

  • Calcium

    Lower than 94%

    Same value as 0 of 49 other records.

    leastmost

  • Protein

    Lower than 90%

    Same value as 0 of 49 other records.

    leastmost

  • Sodium

    Higher than 90%

    Same value as 0 of 49 other records.

    leastmost

  • Fiber

    Lower than 88%

    Same value as 0 of 49 other records.

    leastmost

Questions

How many calories are in chard, raw?
1 cup (36 g): 7 calories; protein: 0.65 g, carbohydrates: 1.3 g, fat: 0.072 g.
How much protein is in chard, raw?
1.8 g per 100 g. Its estimated share of calories is 38%, using 4 kcal per gram of protein.
How many net carbs are in chard, raw?
2.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water92.7 g
Energy19 kcal
Protein1.8 g
Total lipid (fat)0.2 g
Carbohydrate, by difference3.7 g
Fiber, total dietary1.6 g
Total Sugars1.1 g
Calcium, Ca51 mg
Iron, Fe1.8 mg
Magnesium, Mg81 mg
Phosphorus, P46 mg
Potassium, K379 mg
Sodium, Na213 mg
Zinc, Zn0.36 mg
Copper, Cu0.18 mg
Selenium, Se0.9 µg
Vitamin C, total ascorbic acid30 mg
Thiamin0.04 mg
Riboflavin0.09 mg
Niacin0.4 mg
Vitamin B-60.099 mg
Folate, total14 µg
Folic acid0 µg
Folate, food14 µg
Folate, DFE14 µg
Choline, total18 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE306 µg
Retinol0 µg
Carotene, beta3,647 µg
Carotene, alpha45 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin11,000 µg
Vitamin E (alpha-tocopherol)1.9 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)830 µg
Fatty acids, total saturated0.03 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.03 g
SFA 18:00 g
Fatty acids, total monounsaturated0.04 g
MUFA 16:10 g
MUFA 18:10.04 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.07 g
PUFA 18:20.063 g
PUFA 18:30.007 g
PUFA 18:40 g
PUFA 20:40 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
Cholesterol0 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 2709574, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.