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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Swiss chard is a nutrient-dense superfood. It is exceptionally high in Vitamin K, Vitamin A, and Vitamin C, while being very low in calories and fat, making it excellent for overall health.
Swiss chard supports bone health and blood clotting due to its high Vitamin K content. It also contains antioxidants like beta-carotene and flavonoids that protect cells, and minerals like magnesium and potassium that help regulate blood pressure.
Yes, Swiss chard is an ideal weight-loss food as it contains only 19 calories per 100g. Its high water and fiber content can help you feel full while providing essential nutrients without significant caloric intake.
Swiss chard is very keto-friendly, containing only about 3.74g of total carbohydrates per 100g. When fiber is subtracted, the net carb count is even lower, making it a perfect leafy green for low-carb diets.
Yes, Swiss chard can be eaten raw in salads or smoothies. While the leaves are tender, the stems are quite crunchy; many people prefer using 'baby' chard for raw consumption as it has a milder flavor and softer texture.
Raw Swiss chard has an earthy, slightly salty flavor similar to spinach but with a more robust profile. The stems are often compared to celery in texture but can have a slightly sweet or bitter undertone.
Absolutely. The stems are fully edible and provide a pleasant crunch. In raw preparations, they should be finely diced, while in cooked dishes, they may require a few extra minutes of heat compared to the leaves.
raw swiss chard is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 1.8 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring raw swiss chard with step-by-step instructions.
Browse recipes →Store unwashed Swiss chard in a breathable or loosely closed plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; do not wash it until you are ready to eat it to avoid premature wilting.
Fresh Swiss chard should have firm, upright stems and vibrant, crisp leaves. If the leaves become slimy, develop dark spots, or turn yellow, or if the stems feel soft and mushy, the vegetable has spoiled.
Yes, Swiss chard is a natural plant-based vegetable. It is 100% vegan and naturally gluten-free, making it a safe and healthy choice for individuals with celiac disease or those following a plant-based diet.