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Per 100g
Nutrition data source: USDA FoodData Central
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.
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.
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.
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.
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.
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.
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.
boiled unsalted swiss chard is a versatile ingredient found in cuisines around the world. With 20 calories per 100g and 1.88 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring boiled unsalted swiss chard with step-by-step instructions.
Browse recipes →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.
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.
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.