77 %
Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.
How many calories are in chard?
15.2kcal
in an 80 g portion
19 kcal per 100 g.
Source: UK CoFID 2021, record 13-223. Checked 5 October 2026.
0.16 gFat
1.4 gProtein
2.3 gCarbohydrate
77 %Daily vitamin A
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.16 gFat
- 1.4 gProtein
- 2.3 gCarbohydrate
- 74.2 gWater
- 1.9 gMinerals and the rest
Below average for vegetables
Chard is 19 kcal per 100 g. The 240 vegetables in this database average 59.9.
Chard19
Vegetables average59.9
Low in sugar
0.6 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion0.48 g
Salt, per portion0.42 g
Vitamins and minerals in chard
Three of the 14 reach the “high in” level, led by vitamin A.
None recorded
- Vitamin D
- Vitamin B12
Show all 14 with amounts
Vitamin A0.613 mg, 77 %
Folate0.132 mg, 66 %
Vitamin C24 mg, 30 %
Magnesium64.8 mg, 17 %
Potassium304 mg, 15 %
Iron1.4 mg, 10 %
Phosphorus36.8 mg, 5.3 %
Riboflavin (vitamin B2)0.07 mg, 5.1 %
Calcium40.8 mg, 5.1 %
Niacin (vitamin B3)0.56 mg, 3.5 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Pantothenic acid (vitamin B5)0.14 mg, 2.3 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What chard doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 2.8 % of the pantothenic acid reference intake per 100 g.
Vitamin D
0mgin chard
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin chard
Find it inLiver, ox, raw4400 % per 100 g
Pantothenic acid (vitamin B5)
2.8%in chard, per 100 g
Find it inLiver, calf, raw140 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Chard against other vegetables
Chard comes second for vitamin A here, just behind drumstick leaves (raw).
1.47mg
0.766mg
0.685mg
0.378mg
0.323mg
0.292mg
Drumstick leaves, raw+0.704 mg
Chard, Swiss, rawthis page
Peppers, capsicum, chilli, red, raw−0.081 mg
Spring greens, boiled−0.388 mg
Rape leaves, raw−0.443 mg
Tomato puree−0.474 mg
All values per 100 g, from the same dataset. Differences are against chard.
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Questions about chard
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of chard?
A typical portion (80 g, one of your five a day) gives 15 kcal. Per 100 g the figure is 19 kcal.
Is chard high in vitamin A?
Yes. Chard, Swiss, raw has 0.766 mg vitamin A per 100 g, 96 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does chard have most of?
By share of the daily reference intake: vitamin A (0.766 mg, 96 %), folate (0.165 mg, 83 %) and vitamin C (30 mg, 38 %) per 100 g.
Is chard a good source of protein?
Chard, Swiss, raw has 1.8 g protein per 100 g, 36 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-223, Chard, Swiss, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Haytowitz and Matthews (1984) Composition of foods: vegetables and vegetable products, raw, processed and prepared, Agricultural Handbook No. 8-11. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 88 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin A.
More vegetables
Most vitamin A
- Seaweed, nori, dried, raw2.48 mg
- Carrots, old, raw1.96 mg
- Carrots, old, microwaved1.89 mg
- Liver, calf, fried25.2 mg
- Liver, pig, stewed22.6 mg
- Liver, lamb, fried19.7 mg
- Vitamin A guide