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.
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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 0mg~%
Sodium 213mg9%
Total Carbohydrate 3.7g1%
    Dietary Fiber 1.6g6%
    Sugar 1.1g~
Protein 1.8g~
Vitamin A122%Vitamin C50%
*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 D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.89mg9%
Vitamin K 830μg1038%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
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~
Fatty Acids
Omega 3 to Omega 6 Ratio0.11
Omega 6 to Omega 3 Ratio9
Total Omega 3s7mg
18D3 Linolenic7mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s63mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 17mg6%
Threonine 83mg8%
Isoleucine 147mg11%
Leucine 130mg5%
Lysine 99mg5%
Methionine 19mg3%
Cystine ~mg~%
Phenylalanine 110mg13%
Tyrosine ~mg~%
Valine 110mg6%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 92.7%
Protein to Carb Ratio (g/g) 0.49

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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