Vegetables
How much fiber is in Swiss chard (cooked)?
3.7 g
of fiber in 1 cup of Swiss chard (cooked) (175 g). That is a good amount: 10% of a man’s daily target (38 g) and 15% of a woman’s (25 g).
How it compares
Swiss chard, cooked ranks #21 of 73 vegetables and #97 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Okra, cooked | 1 cup (184 g) | 3.9 g |
| Sweet potato, baked | 1 medium (114 g) | 3.8 g |
| Potato, baked with skin | 1 medium (173 g) | 3.8 g |
| Swiss chard, cooked | 1 cup (175 g) | 3.7 g |
| Carrots, raw | 1 cup, chopped (128 g) | 3.6 g |
| Pumpkin purée, canned | 1/2 cup (123 g) | 3.6 g |
| Asparagus, cooked | 1 cup (180 g) | 3.6 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 6.8 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in Swiss chard (cooked)?
1 cup of Swiss chard (cooked) (175 g) contains 3.7 g of dietary fiber, according to USDA data. 100 g contains 2.1 g.
Is Swiss chard high in fiber?
Good source of fiber. One serving gives 13% of the 28 g Daily Value used on US food labels. It ranks #21 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11148: “Chard, swiss, cooked, boiled, drained, without salt”. Fiber, total dietary: 2.1 g per 100 g. Serving weight 175 g. How we calculate.