Calories in 4 Oz of Raw Swiss Chard

4 oz of raw swiss chard (113 g) has 22 calories. That is 1% of a 2,000 calorie diet.

The calories come from 2 g of protein, 0.2 g of fat and 4.2 g of carbohydrates, a split of 30% protein, 8% fat and 62% carbs. For comparison, 3 oz of raw swiss chard has 16 calories. Burning 22 calories takes about 4 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Swiss Chard Calorie Calculator

AmountUnit

22cal

in 4 oz of raw swiss chard (113 g)

Protein2 g30% of calories

Fat0.2 g8% of calories

Carbs4.2 g62% of calories

1% of a 2,000 calorie day

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Raw Swiss Chard calories by serving size

Common amounts of raw swiss chard with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
1/2 cup	18 g	3	0.3 g	0 g	0.7 g
1 oz	28 g	5	0.5 g	0.1 g	1.1 g
1 cup	36 g	7	0.6 g	0.1 g	1.3 g
1 leaf	48 g	9	0.9 g	0.1 g	1.8 g
50g	50 g	10	0.9 g	0.1 g	1.9 g
2 leaves	96 g	18	1.7 g	0.2 g	3.6 g
100g	100 g	19	1.8 g	0.2 g	3.7 g
4 oz	113 g	22	2 g	0.2 g	4.2 g
200g	200 g	38	3.6 g	0.4 g	7.5 g

Raw Swiss Chard vs similar foods

Calories per 100 g compared with other vegetables.

Raw Swiss Chard19

Raw Swiss Chard: common questions

How many calories are in 4 oz of raw swiss chard?

4 oz of raw swiss chard weighs about 113 g and has 22 calories.

How much protein is in 4 oz of raw swiss chard?

4 oz of raw swiss chard has 2 g of protein, which is 4% of the 50 g Daily Value.

How many carbs are in 4 oz of raw swiss chard?

4 oz of raw swiss chard has 4.2 g of carbohydrates, including 1.8 g of fiber and 1.2 g of sugars.

How much raw swiss chard is 100 calories?

100 calories of raw swiss chard is 526 g, about 11 leaves of raw swiss chard.

More about raw swiss chard

Source: USDA FoodData Central, SR Legacy. FDC ID 169991. Original description: Chard, swiss, raw. Portion weights are USDA household measures.