Chard, swiss, raw Nutrition Facts
Summary: 19 calories per 100 g serving. Net carbs: 2.1 g (total carbs 3.7 g – fiber 1.6 g) – keto friendly. Contains 1.8 g protein and 0.2 g fat.
Raw Swiss chard is a crisp, leafy green with a mild, earthy flavor. It’s very light, with just 19 calories per serving.
Each serving has 0.2g fat, 3.7g carbs, and 1.8g protein. It also provides 1.6g fiber, which makes it a bit filling.
With 1.1g sugar per serving, it isn’t especially sweet. It’s a simple, nutritious choice for salads or fresh wraps.
Chard, swiss, raw
Serving size: 100 g
Calories19kcal
Net Carbs2.1g
Protein1.8g
Fat0.2g
Where do the calories come from?
Protein 30%
Carbs 62%
Fat 8%
What is this food made of?
Water 94%
Protein 2%
Carbs 4%
Fat 0%
Blood Sugar Index1Low
Inflammation Score0Low
PRAL Score0.88Acidic
Amino Acid Score7%Incomplete
Detailed Nutrition Facts
Macronutrients
| Calories (kcal) | 19 | 1% | |
| Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Trans Fat | 0 g | — | |
| Cholesterol | — | — | |
| Sodium | |||
| 213 mg | 9% | ||
| Total Carbohydrate | 3.7 g | 1% | |
| Dietary Fiber | |||
| 1.6 g | 6% | ||
| Total Sugars | 1.1 g | — | |
| Protein | 1.8 g | 4% |
Vitamins
| Vitamin A, IU | 6120 mcg | 765% |
| Vitamin A, RAE | 306 mcg | 38% |
| Vitamin K (phylloquinone) | 830 mcg | 692% |
| Vitamin C, total ascorbic acid | 30 mg | 50% |
| Vitamin B-6 | 0.1 mcg | — |
| Vitamin E (alpha-tocopherol) | 1.9 mcg | 13% |
Source: USDA FoodData Central