Vegetable

How much fiber is in swiss chard?

Swiss Chard has 3.7 g of fiber per 1 cup cooked (175 g). That is 13% of the daily value and a good amount for a vegetable.

3.7g

per 1 cup cooked

2.1g

per 100 g

13%

daily value

#8of 60

vegetables

Soluble vs insoluble

Soluble 0.8g 22% Insoluble 2.9g 78%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About swiss chard and fiber

A cup of cooked Swiss chard provides 3.7 grams of fiber, in the same range as cooked spinach but with larger, sturdier leaves. The stems are edible and add fiber.

Counts toward plant diversityLow FODMAP at this serving

How swiss chard compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Acorn Squash	1/2 cup baked	4.5 g	4.4 g	16%
Green Peas	1/2 cup	4.4 g	5.5 g	16%
Sweet Potato	1 medium	3.8 g	3.3 g	14%
Swiss Chard	1 cup cooked	3.7 g	2.1 g	13%
Potato with Skin	1 medium	3.6 g	2.4 g	13%
Pumpkin (Canned)	1/2 cup	3.6 g	3 g	13%
Brussels Sprouts	1 cup	3.3 g	3.8 g	12%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

7×

servings of swiss chard to reach 25 g, the adequate intake for adult women

11×

servings of swiss chard to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for swiss chard

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Chard, swiss, raw	1.6 g	–	–
Chard, swiss, cooked, boiled, drained, without salt	2.1 g	–	–
Chard, swiss, cooked, boiled, drained, with salt	2.1 g	–	–

Frequently asked questions

How much fiber is in swiss chard?

1 cup cooked of swiss chard, about 175 grams, contains 3.7 grams of dietary fiber. That is 2.1 grams of fiber per 100 grams and 13% of the 28 gram daily value.

Is swiss chard high in fiber?

Swiss Chard is a good source at 3.7 g per serving, ranking 8 of 60 vegetables in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in swiss chard soluble or insoluble?

About 22% of the fiber in swiss chard is soluble (0.8 g) and 78% is insoluble (2.9 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of swiss chard would reach a daily fiber goal?

It would take about 7 servings to reach 25 g (the adequate intake for adult women) and 11 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.