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Vegetables and starchy roots

Cooked Swiss chard

Cooked Swiss chard is 93% water, so 100 g (3.5 oz) brings only 20 kcal and 2.1 g of fiber.

Last reviewed: By USDA description: Swiss chard, cooked, boiled, without salt

  • 20 kcalCalories per 100 g
  • 1.9 gProtein per 100 g
  • 2.1 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 150 g (5.5 oz, about 3/4 cup) serving provides about 30 kcal, 2.8 g of protein, and 3.2 g of fiber.

Values for cooked Swiss chard per 100 g (3.5 oz) and per typical serving of 150 g (5.5 oz, about 3/4 cup).
NutrientPer 100 g (3.5 oz)Per serving (150 g (5.5 oz))
Calories20 kcal30 kcal
Protein1.9 g2.8 g
Carbohydrates4.1 g6.2 g
of which sugars1.1 g1.7 g
Fiber2.1 g3.2 g
Fat0.1 g0.1 g
of which saturated0 g0 g
Water92.6 g138.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 2 (very low energy density: 20 kcal/100 g) + 2 (protein: 9.4 g/100 kcal) + 2 (fiber: 10.5 g/100 kcal) + 1 (solid food with 92.6 g of water) = 8; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about cooked Swiss chard

How many grams of protein are in a 150 g (5.5 oz) serving of cooked Swiss chard?

100 g (3.5 oz) of cooked Swiss chard has 1.9 g of protein. A typical 150 g (5.5 oz) serving has about 2.8 g of protein. That is 9.4 g of protein per 100 kcal.

How many kcal are in a 150 g (5.5 oz) serving of cooked Swiss chard?

100 g (3.5 oz) of cooked Swiss chard has 20 kcal. A typical 150 g (5.5 oz) serving has about 30 kcal. That is a very low energy density.

How much fiber is in a 150 g (5.5 oz) serving of cooked Swiss chard?

100 g (3.5 oz) of cooked Swiss chard has 2.1 g of fiber. A typical 150 g (5.5 oz) serving has about 3.2 g of fiber.

Does cooked Swiss chard keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 20 kcal/100 g) + 2 (protein: 9.4 g/100 kcal) + 2 (fiber: 10.5 g/100 kcal) + 1 (solid food with 92.6 g of water) = 8; capped at 5. It is an estimate based on its composition, not a measurement in people.

What should I know about cooked Swiss chard if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about cooked Swiss chard on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of cooked Swiss chard?

We use 150 g (5.5 oz) as a typical serving, about 3/4 cup. That amount provides about 30 kcal, 2.8 g of protein, and 3.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Chard, swiss, cooked, boiled, drained, without salt (FDC ID 170401). U.S. Department of Agriculture, Agricultural Research Service. accessed .