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Chard is a leafy green vegetable often used in Mediterranean cooking. The leaves can be green or reddish in color like Bibb Lettuce; chard stalks also vary in color. Chard has been bred to have highly nutritious leaves and is considered to be one of the most healthful vegetables available, making it a popular addition to healthful diets (like other green leafy vegetables).


Chard and the other beets are chenopods, a group which is either its own family Chenopodiaceae or a subfamily within the Amaranthaceae. Although the leaves of chard are eaten, it is in the same species as beetroot (garden beet), which is grown primarily for its edible roots. Both are cultivated descendants of the sea beet, Beta vulgaris subsp. maritima, but they were selected for different characteristics.

Chard is also known by its many common names such as Swiss chard, silverbeet, perpetual spinach, spinach beet, crab beet, bright lights, seakale beet, and mangold. In South Africa, it is simply called spinach.

Culinary use

Fresh young chard can be used raw in salads. Mature chard leaves and stalks are typically cooked (like in pizzoccheri) or sauteed; their bitterness fades with cooking, leaving a refined flavor which is more delicate than that of cooked spinach.

In Egyptian cuisine, chard is commonly cooked with taro root and coriander in a light broth

Nutritional content

Swiss chard is high in vitamins A, K and C, with a 175 g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value. It is also rich in minerals, dietary fiber and protein.

All parts of the chard plant contain oxalic acid.

Recipe using Chard.

Read More at Wikipedia.

Nutrition Data for Chard, swiss, raw (11147)

NutrientNutrient value per 100 gm1 cup1 leaf
Water92.66 g33.3576 g44.4768 g
Energy19 kcal6.84 kcal9.12 kcal
Protein1.8 g0.648 g0.864 g
Total lipid (fat)0.2 g0.072 g0.096 g
Carbohydrate, by difference3.74 g1.3464 g1.7952 g
Fiber, total dietary1.6 g0.576 g0.768 g
Sugars, total1.1 g0.396 g0.528 g
NutrientNutrient value per 100 gm1 cup1 leaf
Calcium, Ca51 mg18.36 mg24.48 mg
Iron, Fe1.8 mg0.648 mg0.864 mg
Magnesium, Mg81 mg29.16 mg38.88 mg
Phosphorus, P46 mg16.56 mg22.08 mg
Potassium, K379 mg136.44 mg181.92 mg
Sodium, Na213 mg76.68 mg102.24 mg
Zinc, Zn0.36 mg0.1296 mg0.1728 mg
NutrientNutrient value per 100 gm1 cup1 leaf
Vitamin C, total ascorbic acid30 mg10.8 mg14.4 mg
Thiamin0.04 mg0.0144 mg0.0192 mg
Riboflavin0.09 mg0.0324 mg0.0432 mg
Niacin0.4 mg0.144 mg0.192 mg
Vitamin B-60.099 mg0.03564 mg0.04752 mg
Folate, DFE14 µg5.04 µg6.72 µg
Vitamin B-120 µg0 µg0 µg
Vitamin A, RAE306 µg110.16 µg146.88 µg
Vitamin A, IU6116 IU2201.76 IU2935.68 IU
Vitamin E (alpha-tocopherol)1.89 mg0.6804 mg0.9072 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU
Vitamin K (phylloquinone)830 µg298.8 µg398.4 µg
NutrientNutrient value per 100 gm1 cup1 leaf
Fatty acids, total saturated0.03 g0.0108 g0.0144 g
Fatty acids, total monounsaturated0.04 g0.0144 g0.0192 g
Fatty acids, total polyunsaturated0.07 g0.0252 g0.0336 g
Cholesterol0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup1 leaf
Caffeine0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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