Swiss chard is a soft mild tasting green. We have also used the tops as a sandwich wrap with hummus and veggies. See more about it below.
About Swiss Chard:
Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet. The name, Swiss chard, is often shortened to “chard” and is sometimes called “leaf beet” or “sea-kale beet.” Select Swiss chard that is fresh (not wilting) and free of blemishes. There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety. Swiss chard tastes somewhat like spinach. The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below for raw and cooked Swiss chard.
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Chard, Swiss, raw
Scientific Name: Beta vulgaris (Cicla Group)
NDB No: 11147
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
---|---|---|---|---|
Proximates |
||||
Water |
g
|
92.66
|
2
|
|
Energy |
kcal
|
19
|
0
|
|
Energy |
kj
|
79
|
0
|
|
Protein |
g
|
1.80
|
1
|
|
Total lipid (fat) |
g
|
0.20
|
1
|
|
Ash |
g
|
1.60
|
0
|
|
Carbohydrate, by difference |
g
|
3.74
|
0
|
|
Fiber, total dietary |
g
|
1.6
|
0
|
|
Swiss Chard Minerals |
||||
Calcium, Ca |
mg
|
51
|
1
|
|
Iron, Fe |
mg
|
1.80
|
1
|
|
Magnesium, Mg |
mg
|
81
|
2
|
|
Phosphorus, P |
mg
|
46
|
1
|
|
Potassium, K |
mg
|
379
|
2
|
|
Sodium, Na |
mg
|
213
|
2
|
|
Zinc, Zn |
mg
|
0.36
|
0
|
|
Copper, Cu |
mg
|
0.179
|
0
|
|
Manganese, Mn |
mg
|
0.366
|
0
|
|
Selenium, Se |
mcg
|
0.9
|
0
|
|
Swiss Chard Vitamins |
||||
Vitamin C, total ascorbic acid |
mg
|
30.0
|
1
|
|
Thiamin |
mg
|
0.040
|
1
|
|
Riboflavin |
mg
|
0.090
|
1
|
|
Niacin |
mg
|
0.400
|
1
|
|
Pantothenic acid |
mg
|
0.172
|
0
|
|
Vitamin B-6 |
mg
|
0.099
|
0
|
|
Folate, total |
mcg
|
14
|
0
|
|
Folic acid |
mcg
|
0
|
0
|
|
Folate, food |
mcg
|
14
|
0
|
|
Folate, DFE |
mcg_DFE
|
14
|
0
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
Vitamin A, IU |
IU
|
3300
|
1
|
|
Retinol |
mcg
|
0
|
0
|
|
Vitamin A, RAE |
mcg_RAE
|
165
|
1
|
|
Vitamin E |
mg_ATE
|
1.890
|
0
|
|
Lipids |
||||
Fatty acids, total saturated |
g
|
0.030
|
0
|
|
4:0 |
g
|
0.000
|
0
|
|
6:0 |
g
|
0.000
|
0
|
|
8:0 |
g
|
0.000
|
0
|
|
10:0 |
g
|
0.000
|
0
|
|
12:0 |
g
|
0.000
|
0
|
|
14:0 |
g
|
0.000
|
0
|
|
16:0 |
g
|
0.030
|
0
|
|
18:0 |
g
|
0.000
|
0
|
|
Fatty acids, total monounsaturated |
g
|
0.040
|
0
|
|
16:1 undifferentiated |
g
|
0.000
|
0
|
|
18:1 undifferentiated |
g
|
0.040
|
0
|
|
20:1 |
g
|
0.000
|
0
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
|
Fatty acids, total polyunsaturated |
g
|
0.070
|
0
|
|
18:2 undifferentiated |
g
|
0.063
|
0
|
|
18:3 undifferentiated |
g
|
0.007
|
0
|
|
18:4 |
g
|
0.000
|
0
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
20:5 n-3 |
g
|
0.000
|
0
|
|
22:5 n-3 |
g
|
0.000
|
0
|
|
22:6 n-3 |
g
|
0.000
|
0
|
|
Cholesterol |
mg
|
0
|
0
|
|
Amino acids |
||||
Tryptophan |
g
|
0.017
|
4
|
|
Threonine |
g
|
0.083
|
4
|
|
Isoleucine |
g
|
0.147
|
4
|
|
Leucine |
g
|
0.130
|
4
|
|
Lysine |
g
|
0.099
|
7
|
|
Methionine |
g
|
0.019
|
6
|
|
Phenylalanine |
g
|
0.110
|
4
|
|
Valine |
g
|
0.110
|
4
|
|
Arginine |
g
|
0.117
|
4
|
|
Histidine |
g
|
0.036
|
4
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Chard, Swiss, cooked, boiled, drained, without salt
NDB No: 11148
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ——- 175 g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
92.65
|
0
|
162.138
|
|
Energy |
kcal
|
20
|
0
|
35.000
|
|
Energy |
kj
|
84
|
0
|
147.000
|
|
Protein |
g
|
1.88
|
1
|
3.290
|
|
Total lipid (fat) |
g
|
0.08
|
1
|
0.140
|
|
Ash |
g
|
1.26
|
1
|
2.205
|
|
Carbohydrate, by difference |
g
|
4.14
|
0
|
7.245
|
|
Fiber, total dietary |
g
|
2.1
|
0
|
3.675
|
|
Minerals |
|||||
Calcium, Ca |
mg
|
58
|
1
|
101.500
|
|
Iron, Fe |
mg
|
2.26
|
1
|
3.955
|
|
Magnesium, Mg |
mg
|
86
|
1
|
150.500
|
|
Phosphorus, P |
mg
|
33
|
1
|
57.750
|
|
Potassium, K |
mg
|
549
|
1
|
960.750
|
|
Sodium, Na |
mg
|
179
|
1
|
313.250
|
|
Zinc, Zn |
mg
|
0.33
|
0
|
0.578
|
|
Copper, Cu |
mg
|
0.163
|
0
|
0.285
|
|
Manganese, Mn |
mg
|
0.334
|
0
|
0.585
|
|
Selenium, Se |
mcg
|
0.9
|
0
|
1.575
|
|
Swiss Chard Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
18.0
|
0
|
31.500
|
|
Thiamin |
mg
|
0.034
|
0
|
0.060
|
|
Riboflavin |
mg
|
0.086
|
0
|
0.150
|
|
Niacin |
mg
|
0.360
|
0
|
0.630
|
|
Pantothenic acid |
mg
|
0.163
|
0
|
0.285
|
|
Vitamin B-6 |
mg
|
0.085
|
0
|
0.149
|
|
Folate, total |
mcg
|
9
|
0
|
15.750
|
|
Folic acid |
mcg
|
0
|
0
|
0.000
|
|
Folate, food |
mcg
|
9
|
0
|
15.750
|
|
Folate, DFE |
mcg_DFE
|
9
|
0
|
15.750
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
Vitamin A, IU |
IU
|
3139
|
0
|
5493.250
|
|
Retinol |
mcg
|
0
|
0
|
0.000
|
|
Vitamin A, RAE |
mcg_RAE
|
157
|
0
|
274.750
|
|
Vitamin E |
mg_ATE
|
1.890
|
0
|
3.308
|
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.012
|
0
|
0.021
|
|
4:0 |
g
|
0.000
|
0
|
0.000
|
|
6:0 |
g
|
0.000
|
0
|
0.000
|
|
8:0 |
g
|
0.000
|
0
|
0.000
|
|
10:0 |
g
|
0.000
|
0
|
0.000
|
|
12:0 |
g
|
0.000
|
0
|
0.000
|
|
14:0 |
g
|
0.000
|
0
|
0.000
|
|
16:0 |
g
|
0.012
|
0
|
0.021
|
|
18:0 |
g
|
0.000
|
0
|
0.000
|
|
Fatty acids, total monounsaturated |
g
|
0.016
|
0
|
0.028
|
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
18:1 undifferentiated |
g
|
0.016
|
0
|
0.028
|
|
20:1 |
g
|
0.000
|
0
|
0.000
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
Fatty acids, total polyunsaturated |
g
|
0.028
|
0
|
0.049
|
|
18:2 undifferentiated |
g
|
0.025
|
0
|
0.044
|
|
18:3 undifferentiated |
g
|
0.003
|
0
|
0.005
|
|
18:4 |
g
|
0.000
|
0
|
0.000
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Amino acids |
|||||
Tryptophan |
g
|
0.018
|
0
|
0.032
|
|
Threonine |
g
|
0.086
|
0
|
0.150
|
|
Isoleucine |
g
|
0.154
|
0
|
0.270
|
|
Leucine |
g
|
0.135
|
0
|
0.236
|
|
Lysine |
g
|
0.103
|
0
|
0.180
|
|
Methionine |
g
|
0.020
|
0
|
0.035
|
|
Phenylalanine |
g
|
0.114
|
0
|
0.199
|
|
Valine |
g
|
0.114
|
0
|
0.199
|
|
Arginine |
g
|
0.122
|
0
|
0.213
|
|
Histidine |
g
|
0.038
|
0
|
0.066
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
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