FiberKit
How much fiber is in swiss chard?
3.7 gfiber in 1 cup, chopped, cooked (175 g)
That’s 13% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3.7 g
- Daily Value
- 13%
- Per 100 g
- 2.1 g
- In vegetables
- #13 of 73
Soluble and insoluble fiber
Soluble 0.5 g (13%)Insoluble 3.2 g (87%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 13 |  Swiss chard1 cup, chopped, cooked | 1 cup, chopped, cooked | 3.7 g | 13% |
Questions
How much fiber is in swiss chard?
Swiss chard has 3.7 g of fiber in 1 cup, chopped, cooked (175 g), 13% of the Daily Value. That’s 2.1 g of fiber per 100 g.
Is swiss chard high in fiber?
It’s a good source. One serving gives 13% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
Is the fiber in swiss chard soluble or insoluble?
Both. A serving has 0.5 g of soluble and 3.2 g of insoluble fiber, so it’s 13% soluble.
How does swiss chard compare with other vegetables?
It ranks #13 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
What’s a higher-fiber swap for swiss chard?
Collard greens has 7.6 g in 1 cup, chopped, cooked. That’s 3.9 g more than a serving of swiss chard.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 170401. Values are for the serving shown and vary with variety and cooking.