Swiss Chard - calories, carbs, nutrition
Swiss Chard contain several important nutrients: 4 ounce only contains 103 calories, on average. However, more than 24% of swiss chard is composed of carbs 6.4 grams. It also contains 6.1 grams of fat, 6.4 grams of protein and 0.7 grams of sugar.
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103 | 6.4 g (24%) | 6.4 g (24%) | 6.1 g (52%) | 0.7 g |
Swiss Chard Nutritional Facts
Serving Size: 4 ounce
- Carbs - 6.4 g
- Dietary Fiber - 2.9 g
- Sugars - 0.7 g
- Fat - 6.1 g
- Saturated - 2.1 g
- Polyunsaturated - 0.4 g
- Monounsaturated - --
- Trans - --
- Protein - 6.4 g
- Sodium - 599 mg
- Potassium - 755.8 mg
- Cholesterol - 17 mg
- Vitamin A - 86.4 %
- Vitamin C - 41.3 %
- Calcium - 8 %
- Iron - 17.2 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in swiss chard?
Swiss Chard contain around 103 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of swiss chard:
- 4 ounce: 103 grams
- 1 ounce: 25.8 grams
If you are unsure about the size of your swiss chard, you can estimate that an average swiss chard contains about 103 calories. About 24% of swiss chard calories come from carbs, 24% from protein, and 52% from fat.
How many carbs are in swiss chard?
Here is the carb content of standard serving sizes swiss chard:
- 4 ounce: 6.4 grams
- 1 ounce: 1.6 grams
Swiss Chard also contains 2.9 grams of fiber, depending on its size. You can subtract 2.9 grams if you are looking for the net carb content 3,5 (net carbs = total carbs - fiber).
How does Swiss Chard fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 103/2000 Cal | 1897 Cal |
| Fat | 6.1/67 g | 60,9 g |
| Sodium | 599/2300 mg | 1701 mg |
| Cholesterol | 17/300 mg | 283 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 103/2000 Cal | 1897 Cal |
| Carbohydrates | 6.4/250 g | 243,6 g |
| Sugar | 0.7/75 g | 74,3 g |
| Fiber | 2.9/25 g | 22,1 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 103/2000 Cal | 1897 Cal |
| Fat | 6.1/67 g | 60,9 g |
| Carbohydrates | 6.4/250 g | 243,6 g |
| Protein | 6.4/75 g | 68,6 g |
How long would it take to burn off 103 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 15 minutes
- Running - 10 minutes
- Cleaning - 37 minutes
- Walking - 67 minutes
- Pilates - 58 minutes
- Skating - 30 minutes
- Tennis - 62 minutes
- Rugby - 64 minutes
- Rowing - 33 minutes
- Cricket - 80 minutes
- Lawn Mowing - 16 minutes
- Baby Sitting - 53 minutes
How many protein are in swiss chard?
Swiss Chard is a good source of quality protein, with just 4 ounce containing 6.4 grams.
Look at the list of protein content in different servings of swiss chard:
- 4 ounce: 6.4 grams
- 1 ounce: 1.6 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in swiss chard?
However, despite having all the nutritious qualities of swiss chard, 4 ounce of swiss chard comes with almost 0.7 extra grams of added sugar.
Compare the sugar content of different servings of swiss chard:
- 4 ounce: 0.7 grams
- 1 ounce: 0.2 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in swiss chard?
Swiss Chard contain on average 6.1 grams of total fat per serve (4 ounce) – the majority - 4 grams - of that fat is also classified as unsaturated, with only 2.1 grams being saturated fat.
Here is an example of the fat content in popular servings of swiss chard:
- 4 ounce: 6.1 grams
- 1 ounce: 1.5 grams
