Swiss chard is an unsung hero of leafy greens — low in calories yet packed with potassium, magnesium, vitamin A, vitamin C, and exceptionally high vitamin K. This Chard Nutrition Calculator lets you work out the exact calories, macronutrients, and key micronutrients in any portion you actually eat: a handful of raw leaves, a cooked cup, or a precise weight in grams or ounces.
Because chard shrinks dramatically during cooking, using cup amounts for cooked vs raw can change nutrient numbers significantly. The calculator uses USDA reference data for both raw and boiled chard, and lets you switch between common serving units, so you can log meals accurately whether you are counting carbs, tracking protein, or watching potassium for kidney-friendly meal planning.
Just enter your serving, choose the preparation and unit, then hit Calculate. The result page breaks down calories, macros, net carbs, and a full micronutrient dashboard — plus quick-reference presets for common portions.
🥬 Chard Nutrition Calculator
📊 Nutrition Breakdown
Serving: —
Enter a valid amount to see results.
Values based on USDA FoodData Central for Swiss chard, raw and boiled, drained, with no added salt.
Step-by-Step Guide
Choose the preparation that matches your chard: raw or cooked (boiled, drained). This matters because one raw cup weighs about 36 grams while one cooked cup weighs about 175 grams — the same volume represents five times more food after cooking changes the plant structure and water content. Next, enter the number of cups, medium leaves, grams, or ounces you plan to eat, then press Calculate. The dashboard fills in calories, protein, carbohydrates, fiber, net carbs, sugars, fat, potassium, magnesium, calcium, iron, vitamin A, vitamin C, and vitamin K. Use the quick preset buttons to jump straight to common portions like a cooked cup or a raw leaf.
How the Calculation Works
The calculator uses nutrient values from USDA FoodData Central for Swiss chard (Beta vulgaris subsp. vulgaris). Raw and cooked references are separate because boiling leaches some water-soluble nutrients and changes the nutrient density per hundred grams. The tool first converts your serving into grams using average weights: raw chopped cup 36 g, cooked cup 175 g, one medium raw leaf 30 g, one medium cooked leaf 50 g. Grams and ounces are converted directly, with 1 oz equal to 28.3495 g. Every nutrient is then scaled by the factor (serving grams / 100).
This linear scaling is appropriate for a leafy vegetable because there are no bones, shells, or other inedible components to subtract after the initial preparation.
Worked Examples
Example 1: Raw salad with 2 cups of chard. Two raw cups weigh about 72 g. With raw values per 100 g, calories = 0.72 × 19 = 13.7 kcal, protein = 0.72 × 1.8 = 1.3 g, net carbs = 0.72 × (3.74 − 1.6) = 1.5 g, and vitamin C = 0.72 × 30 = 21.6 mg.
Example 2: 1.5 cups cooked chard as a side dish. One cooked cup is 175 g, so 1.5 cups is 262.5 g. The scaling factor is 2.625. Calories = 2.625 × 20 = 52.5 kcal; potassium = 2.625 × 549 = 1,441 mg; magnesium = 2.625 × 86 = 225.8 mg.
Example 3: 150 g raw chard for a smoothie. 150 g raw gives 28.5 kcal, 5.6 g carbs, 2.4 g fiber, 45 mg vitamin C, and 1,245 mcg vitamin K. Notice the vitamin K jumps when you eat larger raw servings — this is normal and why chard is a nutrition powerhouse.
Common Mistakes to Avoid
- Using raw cup volume for cooked chard. One raw cup collapses to a much smaller volume when cooked; the calculator handles this automatically if you select the correct preparation.
- Confusing total carbs with net carbs. Chard is high in fiber, so net carbs are lower than total carbs. Low-carb meal planners should use net carbs.
- Assuming all leaves weigh the same. A giant farmers-market leaf can weigh 40–60 g raw, while a baby leaf may weigh under 10 g. Use grams or cups for consistency.
- Logging raw and cooked nutrient values interchangeably. Cooking changes vitamin C and vitamin K amounts noticeably, though both forms are nutritious.
Reference Data: Chard per 100 g
The table below shows the approximate reference values used by this calculator. Actual values can vary with variety, growing conditions, and cooking time.
| Nutrient | Raw | Cooked (boiled, drained) |
|---|---|---|
| Calories | 19 kcal | 20 kcal |
| Protein | 1.80 g | 1.88 g |
| Carbohydrates | 3.74 g | 4.13 g |
| Fiber | 1.6 g | 2.1 g |
| Sugars | 1.1 g | 1.1 g |
| Fat | 0.20 g | 0.08 g |
| Potassium | 379 mg | 549 mg |
| Magnesium | 81 mg | 86 mg |
| Calcium | 51 mg | 58 mg |
| Iron | 1.80 mg | 2.26 mg |
| Vitamin A (RAE) | 306 mcg | 251 mcg |
| Vitamin C | 30 mg | 18 mg |
| Vitamin K | 830 mcg | 327 mcg |
Frequently Asked Questions
Is Swiss chard keto-friendly? Yes. A 100 g cooked portion has roughly 2.0 g net carbs (4.13 g total carbs minus 2.1 g fiber), so even a generous side dish fits most low-carb targets.
Why is vitamin K so high? Chard is one of the richest leafy greens in vitamin K, which supports blood clotting and bone health. If you take warfarin or another vitamin K antagonist, keep your leafy-green intake consistent and discuss it with your doctor or dietitian.
Can I use this calculator for other greens? The nutrient values are specific to Swiss chard. For a different leafy green, try our leafy-green nutrition calculator.
Why do cooked and raw values differ so much per gram? Cooking removes water and can leach water-soluble vitamins into the cooking liquid, which changes the per-100 g concentration. Boiling without salt is the reference used here; sautéing or steaming may give slightly different results.