Swiss Chard

Swiss chard is a leafy vegetable and is closely related to the beet (red beet) family. There are different types of Swiss chard.

Swiss chard, also called stem chard, has large leaves. In stem chard, it is preferable to use the leaf stalks, which are similar in asparagus or black salsify preparation. The type of “cut” Swiss chard has smaller leaves as well as narrower stalks and is cooked like spinach. Swiss chard was originally grown and developed in the Mediterranean Sea’s coastal areas. Today it is cultivated in Italy, France, Spain and the Netherlands. Swiss chard is one of the vegetables with the highest content of nitrate and oxalic acid. Therefore, Swiss chard should not be kept warm or reheated.  The Swiss chard’s oxalic acid is removed by boiling or blanching, which is why the cooking water should be thrown away.

Season: From April to October

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
23 kcal Protein 2.1 g Sodium 170 mg A 242 µg
97 kJ Fat 0.2 g Potassium 378 mg Betacarotene 2900 µg
  Carbohydrates 2.7 g Calcium 80 mg B2 0.13 mg
  Dietary fibres 1 g Phosphorus 43 mg B6 0.1 mg
    Magnesium 81 mg C 35 mg

Energy: 23 kcal, 97 kJ

Nutrients: Protein 2.1 g, Fat 0.2 g, Carbohydrates 2.7 g, Dietary fibres 1 g

Minerals: Sodium 170 mg, Potassium 378 mg, Calcium 80 mg, Phosphorus 43 mg, Magnesium 81 mg

Vitamins: A 242 µg, Betacarotene 2900 µg, B2 0.13 mg, B6 0.1 mg, C 35 mg

Did you know...?

Swiss chard is a very good source of vitamins and minerals; particularly, due to its beta-carotene, B-vitamins, vitamin C and potassium contents.

1 portion a day corresponds to:

One Swiss chard stalk