Swiss chard Nutrition facts
Swiss chard
Succulent Swiss chard, also known as spinach-chard or silverbeet, is one of the favorite green leafy vegetables of European origin. Botanically, it belongs to the beet family (Chenopodiaceae) of plants which also includes table-beets, sugar-beets, garden-beets, etc. garden-beets, etc.
Scientific name: Beta vulgaris, Cicla group.
Chard is seasonal leafy greens grown widely around the Mediterranean region. It is available at its best during the summer months from June until November.
Chard features distinctly large dark-green leaves with prominent petiole and well-developed edible stalk. In general, its leaves harvested at various stages of maturity depending on their use in recipes. While the whole plant with its tender young leaves can be harvested for salad preparation, mature, over-size leaves with slightly tough textured stem may be picked up for sautéing and cooking in dishes.
Swiss chard comes in a variety of types based on their bright, crunchy stalks and petiole color:
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 19 Kcal | 1% |
| Carbohydrates | 3.74 g | 3% |
| Protein | 3.27 g | 6% |
| Total Fat | 0.20 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.6 g | 4% |
| Vitamins | ||
| Folates | 14 µg | 4.5% |
| Niacin | 0.400 mg | 2% |
| Pantothenic acid | 0.172 mg | 3% |
| Pyridoxine | 0.99 mg | 7.5% |
| Riboflavin | 0.090 mg | 7% |
| Thiamin | 0.040 mg | 3% |
| Vitamin A | 6116 IU | 204% |
| Vitamin C | 30 mg | 50% |
| Vitamin E | 1.89 mg | 12.5% |
| Vitamin K | 830 µg | 692% |
| Electrolytes | ||
| Sodium | 213 mg | 14% |
| Potassium | 379 mg | 8% |
| Minerals | ||
| Calcium | 51 mg | 5% |
| Copper | 0.179 mg | 20% |
| Iron | 1.80 mg | 22.5% |
| Magnesium | 81 mg | 20% |
| Manganese | 0.366 mg | 16% |
| Phosphorus | 46 mg | 6% |
| Selenium | 0.9 µg | 1.5% |
| Zinc | 0.39 mg | 3% |
| Phyto-nutrients | ||
| Carotene-ß | 3647 µg | -- |
| Carotene-α | 45 µg | -- |
| Lutein-zeaxanthin | 11000 µg | -- |