Swiss Chard Nutrition Calculator — Calories & Nutrition per Serving

Raw Swiss chard (FDC 169991) delivers 830mcg vitamin K (phylloquinone) per 100g — 692% of the daily value. This makes chard one of the single richest food sources of vitamin K alongside kale (~390mcg) and collard greens (~437mcg). A single large leaf (48g) provides 399mcg vitamin K — 332% DV from just 9 calories ^[1].

One cup of raw chopped chard (36g) delivers 299mcg vitamin K (249% DV) at only 7 calories. Cooked chard retains substantial vitamin K: boiled and drained chard has approximately 327mcg per 100g, and a cup of cooked chard (175g) provides 572mcg — 477% DV ^[1].

Vitamin K is fat-soluble, meaning absorption improves when chard is consumed alongside a fat source. Sautéing chard in olive oil or serving it with dressing or cheese enhances vitamin K bioavailability compared to eating it plain and raw ^[2].

At just 19 kcal per 100g, Swiss chard delivers a mineral profile that far exceeds what its calorie count suggests. Potassium: 379mg (8% DV) — comparable to a small banana's potassium relative to calories. Magnesium: 81mg (19% DV) — one of the highest concentrations among common vegetables, surpassing spinach (79mg) and broccoli (21mg) ^[1].

Iron: 1.8mg per 100g (10% DV) — notable for a leafy green, though this is non-heme iron with lower absorption than animal sources. Calcium: 51mg (4% DV) — present but partially bound by the oxalic acid naturally found in chard, which reduces absorption. Cooking chard reduces oxalate content and may improve mineral availability ^[3].

Cooking concentrates the mineral content: boiled chard rises to 549mg potassium, 86mg magnesium, and 2.26mg iron per 100g because water loss reduces weight while minerals largely remain in the leaves. One cup of cooked chard (175g) provides 961mg potassium (20% DV) — a significant contribution from a side dish ^[1].

Raw chard provides 30mg vitamin C per 100g (33% DV) — more than tomatoes (13.7mg) and comparable to cabbage (36.6mg). Boiling and draining reduces vitamin C by 40% to about 18mg, because ascorbic acid is heat-sensitive and water-soluble — it leaches into the cooking liquid ^[1].

Steaming preserves more vitamin C than boiling: approximately 22mg per 100g (a 27% reduction vs. 40% for boiling). For maximum vitamin C retention, use raw chard in salads or quick-steam rather than prolonged boiling ^[2].

Vitamin A remains relatively stable across cooking methods: raw chard has 306mcg RAE (34% DV) from beta-carotene, and cooked chard retains a comparable amount because carotenoids are fat-soluble and heat-stable. Vitamin E (1.89mg, 13% DV) is similarly preserved through cooking ^[1].

Both Swiss chard and spinach are dark leafy greens with similar calorie counts (19 vs. 23 kcal per 100g). However, their micronutrient profiles differ: chard has 72% more vitamin K (830 vs. 483mcg), while spinach has nearly 14x more folate (194 vs. 14mcg) and higher iron (2.71 vs. 1.8mg) ^[1].

Potassium is comparable: chard 379mg vs. spinach 558mg per 100g. Magnesium is nearly identical: chard 81mg vs. spinach 79mg. Both contain oxalates that bind calcium and iron, reducing their absorption — a trait common to the Chenopodiaceae family. Cooking both vegetables reduces oxalate content ^[3].

The practical takeaway: for vitamin K logging, chard is the stronger option. For folate tracking, spinach is clearly superior. Both deliver meaningful iron and magnesium at minimal caloric cost. Rotating between the two in a weekly meal plan covers different micronutrient gaps.

Sauté 1 bunch of chard (~340g raw) with 1 tbsp olive oil (14g) and 3 cloves garlic: it cooks down to roughly 175g cooked weight. The finished dish: approximately 200 kcal, 6.7g protein, 12g fat, 14g carbs, 7g fiber — a nutrient-dense side for under 200 calories ^[1].

This preparation delivers approximately 875mcg vitamin K (729% DV), 840mg potassium (18% DV), 137mg magnesium (33% DV), and 3.5mg iron (19% DV) — all from a single side dish. The olive oil adds fat that improves absorption of vitamins K, A, and E ^[2].

For a lighter option, steam the same bunch without oil: approximately 65 kcal, 6.1g protein, 0.68g fat (based on 340g raw weight). The calorie savings are significant (200 vs. 65 kcal), but the trade-off is lower fat-soluble vitamin absorption. Adding a small drizzle of oil (1 tsp / 40 kcal) after steaming is a middle-ground approach ^[1].