Foods/Vegetables/Swiss chard

Vegetables · smoothie

Swiss chard

1 cup · 36 g7 kcal

A vegetable that's a strong source of Vitamin K.

Macros

Per serving

7 kcal

Energy

0.6g

Protein

1.3g

Carbs

0.1g

Fat

0.6g

Fiber

Protein 0.6 gCarbs 1.3 gFat 0.1 g

19 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup (36 g), as a share of a reference adult — male, 35, moderately active.

249%

12%

12%

Good source of (≥ 20% RDA)

Vitamin K

Pairs well with

What fills swiss’s gaps?

Swiss chard is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 36 g

Generous to use, with room before it crowds out variety.

Common questions

Swiss chard, in brief

How many calories are in swiss chard?

1 cup (36 g) of swiss chard has about 7 calories.

What is swiss chard a good source of?

Swiss chard is a good source of Vitamin K.

Is swiss chard good in a smoothie?

Yes — swiss chard is one of S8D's smoothie-role foods.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin K Vitamin A Vitamin C Iron Magnesium Copper

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