You should eat a healthy diet containing ample amount of the vegetable Swiss chard, as it has a high nutritional value. Read on to know more about Swiss chard nutrition facts.

Nutritional Value Of Swiss Chards

Swiss chard, aka Mangold, Spinach Beet and Silverbeet, is a leafy vegetable that serves as a very popular ingredient in many Mediterranean recipes. A member of the plant family Amaranthaceae, it is closely related to garden beets and spinach and resembles them in its taste profile. Swiss chards come in a variety of colors, which include red, white, yellow and orange. Sometimes, they are marketed by bunching the different colors together. This is referred to as ‘rainbow chard’ and can be taken either raw, as salads or cooked and sautéed. Chards, with their crunchy stalk and fan-like green leaves, are renowned for their medicinal properties and have been honored many-a-times by the ancient Greeks and Romans, for this very fact only. In fact, the great Greek thinker and philosopher Aristotle wrote about the vegetable in fourth century BC. The main cultivated varieties of the vegetable are the Lucullus and Fordhook Giant, among the green forms and the Ruby Chard and Rhubarb Chard, among the red-ribbed forms. A Food Rating Chart has been provided below, for your better understanding of the nutritional value of Swiss Chard.
 
Swiss Chard Nutrition Facts
 
Amount of Swiss Chard: 1 cup
Total Weight of Swiss Chard: 36 grams
 
Nutrients
Amount
Basic Components
 
Protein 
0.6 g
Carbohydrates
1.3 g
Water
33.4 g
Ash
0.6 g
Calories
 
Total Calories
28.5 KJ
Calories From Fat
2.5 KJ
Calories From Carbohydrate
19.7 KJ
Calories From Protein
6.7 KJ
Carbohydrates
 
Dietary Fiber
0.6 g
Starch
0.6 g
Sugars
0.4 g
 Glucose
0.4 g
 Sucrose
0.4 g
 Fructose
0.4 g
 Lactose
0.4 g
 Maltose
 Galactose
0.4 g
0.4 g
Fats
 
Total Fat
0.1 g
Vitamins
 
Vitamin A
2202 IU
Vitamin A
Retinol Activity Equivalent
Alpha Carotene
Beta Carotene
 
110 mcg
16.2 mcg
1313 mcg
Niacin
0.1 mg
Betaine
0.1 mg
Vitamin C
10.8 mg
Vitamin E (Alpha Tocopherol)
0.7 mg
Vitamin E (Beta Tocopherol)
0.7 mg
Vitamin E (Gamma Tocopherol)
0.7 mg
Vitamin E (Delta Tocopherol)
0.7 mg
Folate
5.0 mcg
Vitamin K
299 mcg
Pantothenic Acid
0.1 mg
Minerals
 
Calcium
18.4 mg
Copper
0.1 mg
Iron
0.6 mg
Magnesium
29.2 mg
Manganese
0.1 mg
Phosphorus
16.6 mg
Potassium
136 mg
Selenium
0.3 mcg
Sodium
76.7 mg
Zinc
0.1 mg
Saturated Fats
 
16:0 Palmitic
10.8 mg
Mono Fats
 
18:1 Oleic
14.4 mg
Poly Fats
 
18:2 Linoleic
22.7 mg
18:3 Linolenic
2.5 mg
Other Fats
 
Omega 3 Fatty Acids
2.5 mg
Omega 6 Fatty Acids
22.7 mg
Amino Acids
 
Alanine
13.0 mg
Arginine
42.1 mg
Aspartate
13.0 mg
Cystine
6.8 mg
Glutamate
13.0 mg
Glycine
13.0 mg
Histidine
13.0 mg
Isoleucine
52.9 mg
Leucine
46.8 mg
Lysine
35.6 mg
Methionine
6.8 mg
Phenylalanine
39.6 mg
Proline
13.0 mg
Serine
13.0 mg
Threonine
29.9 mg
Tryptophan
6.1 mg
Tyrosine
39.6 mg
Valine
39.6 mg
 
Buying & Storing Tips
 
  • Be very careful while choosing Swiss chards from the vendor. There should be no signs of wilting or tiny holes. Also, the leaves should be devoid of any yellowish or brownish discoloration
  • The stalks of the vegetable should be crisp and unblemished, with vivid green color leaves.
  • For a crispier, crunchier and sweeter taste, select the chards that have been kept in the chilled display section of the shop.
  • For the purpose of storing the chards, keep them unwashed in a plastic bag, in the vegetable compartment of the refrigerator. This way, they can be stored and kept fresh for several days.
  • In case you have large batches of the vegetable, you can store them by blanching the leaves and then freezing them.

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