Swiss Chard


Swiss Chard (beta vulgaris) aka: silver chard, silver beet, seakale beet, and leaf beat, is a dark leafy green vegetable with a bright colored stem that can be red, yellow, or orange.

Health Benefits of Swiss Chard:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Reduced Risk of Colon Cancer
  • Protection Against Heart Disease
  • Protection Against Dementia
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Alleviation of Inflammation
  • The fiber and potassium in Swiss Chard reduces risk of heart attack. Swiss chard has also been used as a decongestant in folk medicine.
    *Some of these health benefits are due to the nutrients highly concentrated in Swiss Chard, and may not necessarily be related to Swiss Chard.

Natural vitamins, minerals, and nutrients found in Swiss Chard: Protein | Sodium | Vitamin A | Vitamin C | Vitamin K | Vitamin E | Calcium | Magnesium | Manganese | Iron | Potassium | Copper |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Chard Swiss Raw
Serving Size 100g
Calories 19
% Daily Value*
Total Fat 0.2g0%
    Saturated Fat 0.03g0%
Cholesterol 0mg0%
Sodium 213mg9%
Total Carbohydrate 3.74g1%
    Dietary Fiber 1.6g6%
    Sugar 1.1g~
Protein 1.8g~
Vitamin A122%Vitamin C50%
Calcium5%Iron10%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 6116IU122%
    Retinol equivalents 306μg~
    Retinol 0μg~
    Alpha-carotene 45μg~
    Beta-carotene 3647μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 30mg50%
Vitamin E 1.89mg6%
Vitamin K 830μg1038%
Vitamin B12 0μg0%
Thiamin 0.04mg3%
Riboflavin 0.09mg5%
Niacin 0.4mg2%
Pantothenic acid 0.172mg2%
Vitamin B6 0.099mg5%
Folate 14μg4%
    Folic Acid 0μg~
    Food Folate 14μg~
    Dietary Folate Equivalents 14μg~
Choline 18mg~
Lycopene 0μg~
Lutein+zeazanthin 11000μg~
Minerals  %DV
Calcium 51mg5%
Iron 1.8mg10%
Magnesium 81mg20%
Phosphorus 46mg5%
Sodium 213mg9%
Potassium 379mg11%
Zinc 0.36mg2%
Copper 0.179mg9%
Manganese 0.366mg18%
Selenium 0.9μg1%
Water 92.66g~
Ash 1.6g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
0.95%
Percent Water Composition 92.66%
Protein to Carb Ratio (g/g) 0.48g

How to choose Swiss Chard: Look for vibrant colored leaves and firm stems with no signs of wilting.

How to store Swiss Chard: Swiss chard should be stored in a plastic bag in the fridge and will keep for 5-7 days. For longer storage the leaves can be blanched and frozen.

Climate and origin: Swiss Chard originated in the Mediterranean and can grow in cold temperate to subtropical climates. (Zones 3-10 in the U.S.)

Miscellaneous information: Swiss chard is a close relative of the beet root.





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