Swiss chard is a leafy green with a modest but respectable protein content — about 1.8 g per 100 g raw and 1.9 g per 100 g cooked. If you’re tracking macros, meal-prepping, or trying to add more plant protein to salads, soups, and sautés, this tool makes it easy to convert any serving size into grams of protein.
Enter your portion in grams, ounces, cups, handfuls, or bunches, choose raw or cooked, and the calculator will show the protein per 100 g, the total protein in your serving, the calories coming from that protein, and how much it contributes to a standard 50 g Daily Value.
Use the quick-fill presets for fast estimates or type in your exact portion for precise numbers. Perfect for fitness tracking, nutrition logging, and vegan or vegetarian meal planning.
🥬 Chard Protein Per 100g Calculator
Estimate the protein in any portion of Swiss chard — raw or cooked.
Enter a portion and press Calculate.
How to Use This Tool
Choose the form of chard you’re measuring, then enter your portion size. The calculator needs three pieces of information:
- State — raw or cooked (boiled, drained). This changes both the protein-per-100g base value and, for cups and handfuls, the reference weight.
- Amount — type any positive number, including decimals such as 0.5 for half a cup.
- Unit — grams, ounces, cups, handfuls, or bunches. Grams give the most accurate results.
Press Calculate protein and the result panel shows protein per 100 g, total protein in your portion, protein calories, and the percentage of a 50 g daily protein target. Press Reset to clear everything and start a new entry.
Nutritional Basis & Formula
The base values come from USDA FoodData Central:
- Raw Swiss chard: 1.80 g protein per 100 g
- Cooked Swiss chard (boiled, drained): 1.88 g protein per 100 g
Because chard is mostly water, cooking removes moisture and slightly concentrates protein on a per-gram basis. The formula is the same for both forms:
For non-gram units, the calculator first converts the portion to grams using common reference weights: raw chopped cup ≈ 36 g, cooked chopped cup ≈ 175 g, raw handful ≈ 20 g, and one raw bunch ≈ 260 g. Weights vary with leaf size and packing, so grams remain the gold standard.
Worked Examples
Example 1: 1 raw cup, chopped. A raw chopped cup weighs about 36 g. Protein = (1.80 ÷ 100) × 36 = 0.65 g. Protein calories = 0.65 × 4 ≈ 2.6 kcal; daily value ≈ 1.3%.
Example 2: 1 cooked cup. A cooked chopped cup weighs about 175 g. Protein = (1.88 ÷ 100) × 175 = 3.29 g. Protein calories ≈ 13.2 kcal; daily value ≈ 6.6%.
Example 3: 150 g raw chard. Protein = (1.80 ÷ 100) × 150 = 2.70 g. Combined with a ½ cup of cooked lentils (about 9 g protein), the meal reaches roughly 12 g of plant protein.
Serving Size Reference Table
| Portion | Approx. weight | Protein |
|---|---|---|
| 100 g raw (about 2½ loose cups) | 100 g | 1.80 g |
| 1 raw cup, chopped | 36 g | 0.65 g |
| 100 g cooked | 100 g | 1.88 g |
| 1 cooked cup, chopped | 175 g | 3.29 g |
| 1 raw handful | 20 g | 0.36 g |
| 1 raw bunch (large) | 260 g | 4.68 g |
Weights are estimates based on common portion references; actual values depend on leaf size, stem thickness, and packing density.
Tips & Common Mistakes
- Weigh at the state you log. If you track raw chard and then cook it, the weight drops but the protein stays almost the same. Don’t mix raw weights with cooked nutrition values.
- Use the cooked reference for hot dishes. A sautéed serving of 1 cooked cup supplies about 3.3 g protein — small but useful when combined with beans, eggs, tofu, or quinoa.
- Don’t rely on chard as a primary protein source. It’s more of a micronutrient powerhouse — vitamin K, vitamin A, magnesium, and potassium — with a modest protein bonus.
- Check labels for frozen or canned products. Packaged chard may be drained or contain added ingredients, so per-100g values can differ from fresh.
- Be consistent with stem content. USDA values include stems; if you trim most of the stem, the protein per gram may shift slightly because stems contain less protein and more water.
Frequently Asked Questions
Is chard a complete protein? No. Like most leafy greens, chard is low in certain essential amino acids. Combine it with other plant foods or animal products across the day to meet protein needs.
Why does cooked chard show more protein per 100g? Boiling removes water, so the same dry matter appears in a smaller weight. If you weigh cooked chard, you’re eating more leaves per gram, so protein and most other nutrients become slightly more concentrated.
How much chard equals 5 g of protein? Raw: 5 ÷ 1.80 × 100 ≈ 278 g raw (about 7–8 loose cups). Cooked: 5 ÷ 1.88 × 100 ≈ 266 g cooked. That’s a large bunch. In practice, pair chard with higher-protein foods.
Tracking other leafy greens or chard’s carbohydrate content? See the chard sugar calculator for a closer look at carbs and sugars in this vegetable.