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Swiss chard

Scientific name: Beta vulgaris var. cicla

Quick answers

Calories, Allergies and healthiness.

Calories Low Swiss chard contains 19 calories per 100g and can be considered low in calories.
Allergy and hypersensitivity No info Swiss chard do not cause any known allergic or hypersensitivity reaction according to our information.
Healthiness Excellent Swiss chard is a great healthy option and can be consumed in larger amounts regularly.


Everything you need to know and a little bit more.



Storage Refrigerator
Temperature +4°C to +8°C
Shelf life / Best before 4 days


Can swiss chard be frozen? Yes
Preparation Blanch
Quality when defrosted Good
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 19 kcal / 79 kj
Fat 0,2 g
Saturated fat 0,03 g
Carbohydrates 3,74 g
Sugars 1,1 g
Protein 1,8 g
Salt 0,21 g
Nutritional values in plain text
Swiss chard has a very low amount of fat with a very low amount of saturated fat. Contains a low amount of carbohydrates and a low amount of sugars. Swiss chard contains a lesser amount of protein and contains a pretty high amount of salt.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, choline, betaine, vitamin a, carotene, vitamin e, vitamin k


Swiss chard contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities No info
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly Yes
LCHF friendly Yes
Sugar free (under 0,5g) No
Fat-free (under 0,5g) Yes
Gluten-free Yes
Dairy free Yes
Lactose free Yes

Weight and volume

1 l swiss chard in grams 150 g
1 dl swiss chard in grams 15 g
1 cl swiss chard in grams 1,5 g
1 ml swiss chard in grams 0,15 g
1 tbsp swiss chard in grams 2,25 g
1 tsp swiss chard in grams 0,75 g
1 krm swiss chard in grams 0,15 g
1 kg swiss chard in liters 6,67 liters
1 hg swiss chard in dl 6,67 dl
1 g swiss chard in ml 6,67 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 0,32 km / 100g To burn off a 100g of swiss chard you need to run about 0,32 km at a decent tempo.
Biking 0,68 km / 100g To burn off a 100g of swiss chard you need to ride a bike about 0,68 km at a decent pace.
Swimming 6 min / 100g To burn off a 100g of swiss chard you need to swim for 6 minutes at a decent intensity.
Gym 11 min / 100g To burn off a 100g of swiss chard you need to workout for 11 minutes at a decent intensity.