Swiss chard
Swiss chard, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 20 kcal |
| Protein | 1.9 g |
| Fat | 0.1 g |
| Carbs | 4.1 g |
Swiss chard is a leafy green vegetable, and when cooked it softens considerably, making it a common addition to sautés, soups, pasta dishes and grain bowls across Mediterranean cuisines. Per 100 g, cooked swiss chard provides just 20 kcal, 1.9 g of protein, 0.1 g of fat, 4.1 g of carbohydrates and 2.1 g of dietary fibre, with only 1.1 g of sugars. It is a notable source of potassium (549 mg per 100 g), magnesium (86 mg per 100 g), vitamin K (327.3 mcg per 100 g) and vitamin A (306 mcg per 100 g). No glycemic index value is available for this food. Cooked swiss chard is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked swiss chard?
Cooked swiss chard contains just 20 kcal per 100 g, making it one of the lower-calorie cooked vegetables available. A generous 200 g serving would still amount to only around 40 kcal.
How much potassium is in cooked swiss chard?
Cooked swiss chard provides 549 mg of potassium per 100 g, which is a notably high amount for a cooked leafy green. It also contains 86 mg of magnesium per 100 g, adding to its mineral profile.
Is cooked swiss chard keto-friendly?
Yes, cooked swiss chard is listed as keto-compatible. With only 4.1 g of carbohydrates and 2.1 g of fibre per 100 g, its net carb content is low enough to fit within typical ketogenic limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 20.0 kcal |
| Protein | 1.9 g |
| Fat | 0.080 g |
| Carbs | 4.1 g |
| Sugars | 1.1 g |
| Fiber | 2.1 g |
| Starch | 0.35 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.012 g |
| Monounsaturated | 0.016 g |
| Polyunsaturated | 0.028 g |
| Trans | 0 g |
| Omega-3 | 0.030 g |
| Omega-6 | 0.020 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 58.0 mg |
| Iron | 2.3 mg |
| Magnesium | 86.0 mg |
| Phosphorus | 33.0 mg |
| Potassium | 549 mg |
| Sodium | 179 mg |
| Zinc | 0.33 mg |
| Copper | 0.16 mg |
| Manganese | 0.33 mg |
| Selenium | 0.90 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 306 mcg |
| Retinol | 0 mcg |
| Vitamin C | 18.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.9 mg |
| Vitamin K | 327 mcg |
| Thiamin (B1) | 0.034 mg |
| Riboflavin (B2) | 0.086 mg |
| Niacin (B3) | 0.36 mg |
| Pantothenic acid (B5) | 0.16 mg |
| Vitamin B6 | 0.085 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 28.7 mg |
