Vegetable
boiled unsalted swiss chard.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
20
PROTEIN
1.9g
CARBS
4.1g
FAT
0.08g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories20kcal—
Protein1.9g4%
Carbohydrates4.1g2%
Fiber2.1g8%
Sugar1.1g2%
Total fat0.08g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water92.7g—
MINERALS
Sodium179mg8%
Potassium549mg12%
Calcium58mg4%
Iron2.3mg13%
Magnesium86mg20%
Phosphorus33mg3%
Zinc0.33mg3%
Copper0.16mg18%
Manganese0.33mg14%
Selenium0.90µg2%
VITAMINS
Vitamin A306µg34%
Vitamin C18mg20%
Vitamin D0µg0%
Vitamin E1.9mg13%
Vitamin K327µg273%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.36mg2%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.09mg5%
Folate (B9)9.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for bone health and blood clotting.
- ✓Rich in antioxidants like beta-carotene and flavonoids, which help protect cells from damage.
- ✓Provides a good source of magnesium and potassium, supporting healthy blood pressure levels.
- ✓High in dietary fiber, which aids in digestion and helps regulate blood sugar.
COOKING TIPS
In the kitchen.
- 1After boiling, press the chard firmly to remove excess water, which prevents dishes from becoming soggy.
- 2Sauté the boiled chard with garlic, olive oil, and a squeeze of lemon juice for a simple, flavorful side dish.
- 3Chop and incorporate into frittatas, quiches, soups, or pasta fillings for added nutrients and color.
- 4Don't discard the stems; they can be chopped and cooked along with the leaves, though they may need a slightly longer cooking time to become tender.
STORAGE
Keep it fresh.
- Store leftover boiled swiss chard in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, squeeze out excess water, pack into freezer-safe bags, and freeze for up to 10 months.
FAQ
Frequently asked questions.
Is boiled unsalted Swiss chard healthy?
Yes, it is highly nutritious and low in calories. It is an excellent source of Vitamin K for bone health, antioxidants like beta-carotene to protect cells, and minerals like magnesium and potassium that support healthy blood pressure.
How many calories and carbs are in boiled Swiss chard?
A 100g serving of boiled unsalted Swiss chard contains approximately 20 calories and 4.13g of carbohydrates. It also provides about 1.88g of protein and is virtually fat-free at 0.08g.
Is boiled Swiss chard good for weight loss?
Absolutely. With only 20 calories per 100g and a high fiber content, it helps you feel full while providing essential nutrients. The fiber also aids in digestion and helps regulate blood sugar levels.
Is boiled Swiss chard keto-friendly?
Yes, it is very keto-friendly. With only 4.13g of total carbs per 100g and a significant portion of that being fiber, it has a very low net carb count that fits easily into a ketogenic or low-carb diet.
Is boiled Swiss chard vegan and gluten-free?
Yes, boiled unsalted Swiss chard is naturally vegan and gluten-free. It is a plant-based whole food that contains no animal products or gluten-containing ingredients.
How do you prepare boiled Swiss chard?
Wash the leaves and stems thoroughly and chop them into pieces. Bring a pot of water to a boil, add the chard, and cook for 2-3 minutes until the leaves are tender and the stems are soft, then drain well.
What does boiled Swiss chard taste like?
It has an earthy, slightly bitter flavor similar to spinach or beet greens, though boiling helps mellow the bitterness. The leaves become silky and tender, while the stems offer a mild, succulent texture.
How long does boiled Swiss chard last in the refrigerator?
Once boiled and drained, Swiss chard can be stored in an airtight container in the fridge for 3 to 5 days. Make sure to squeeze out excess moisture before storing to maintain the best texture.
Can you freeze boiled Swiss chard?
Yes, you can freeze it. After boiling, plunge it into ice water to stop the cooking, squeeze out as much water as possible, and store it in freezer-safe bags for up to 12 months.
Why is Swiss chard specifically recommended for bone health?
It is an exceptional source of Vitamin K, which is crucial for bone mineralization and blood clotting. It also provides magnesium, a mineral that works alongside calcium to maintain strong bone structure.
