Swiss Chard Nutrition Facts

Chard can be called as Swiss chard, silver beet, perpetual spinach beet, crab beet, bright lights, seakale beet and man gold. It is included in leafy vegetables. It is grown even when leaves are young and tender. It cannot be stored for long time. Its leaves are green and shiny. It is bitter in taste. You may use it in making salads and mature chard and stalks are cooked that diminishes its bitterness. If you want to make your salad colorful, then definitely add it. As compared to its leaves, stalks take long to be cooked.

In the region of Mediterranean, it is most famous vegetable and people rank it second after spinach in terms of its nutrients. There are vitamins C, E, beta-carotene, mineral manganese and zinc. Those who want to control cholesterol level and weight must take as it is low in calories as well as in fats. If leaves are fresh, it will provide 33% vitamin –C. omega-3 fatty acids, B-Carotene, a-carotene, lutein and zeaxanthin make it rich diet.

Swiss Chard Nutritional Value, Data, Information, Content, Label, List and Benefits

Measure 125ml

Weight 92g

Energy 18kcal

Energy 78kj

Protein 2g

Carbohydrate 4g

Total Sugar 1g

Total Dietary Fiber 1.9g

Total Fat tr g

Calcium 54mg

Iron 2.1mg

Sodium 165mg

Potassium 508mg

Magnesium 80mg

Phosphorus 31mg

Vitamin A 283RAE

Beta-carotene 3376mcg

Lycopene 0mcg

Folate 8DFE

Vitamin C 17mg

Vitamin B12 0mcg