Boiled Swiss Chard vs Cooked Escarole Calories
Cooked Escarole has 85% more calories than boiled swiss chard: 37 vs 20 calories per 100 g.
For protein, boiled swiss chard has more. For fat, cooked escarole has more. For carbohydrates, boiled swiss chard has more. For fiber, cooked escarole has more.
By typical serving, 1 cup of boiled swiss chard (175 g) has 35 calories and 1 head of cooked escarole (321 g) has 119 calories.
Boiled Swiss Chard and Cooked Escarole calorie calculator
Nutrition per 100 grams
| Nutrient | Boiled Swiss Chard | Cooked Escarole |
|---|---|---|
| Calories | 20 | 37 |
| Protein | 1.9 g | 1.1 g |
| Fat | 0.1 g | 2.7 g |
| Saturated fat | 0 g | 0.7 g |
| Carbohydrates | 4.1 g | 3 g |
| Fiber | 2.1 g | 2.7 g |
| Sugars | 1.1 g | 0.2 g |
| Sodium | 179 mg | 139 mg |
| Potassium | 549 mg | 238 mg |
| Calcium | 58 mg | 45 mg |
| Iron | 2.3 mg | 0.7 mg |
| Vitamin C | 18 mg | 3.2 mg |
Boiled Swiss Chard vs Cooked Escarole: common questions
Which has more calories, boiled swiss chard or cooked escarole?
Cooked Escarole has more calories per 100 g (37 vs 20).
Which has more protein, boiled swiss chard or cooked escarole?
Boiled Swiss Chard has more protein per 100 g (1.9 g vs 1.1 g).
Is boiled swiss chard or cooked escarole better for weight loss?
Boiled Swiss Chard has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Boiled Swiss Chard
Source: USDA FoodData Central. Boiled Swiss Chard: FDC ID 170401. Cooked Escarole: FDC ID 2709592.