Swiss Chard Nutrition Benefits and Facts

Nutritional summary

Swiss chard is a dark green leafy vegetable consistently associated with metabolic protection, including improved insulin sensitivity and a reduced risk of metabolic syndrome (a cluster of conditions that increase the risk of heart disease and diabetes) .
Because it is high in vitamin K, individuals taking warfarin (a blood-thinning medication) are often advised to maintain consistent intake or avoid chard to prevent interference with the medication's effectiveness .
Chard naturally contains dietary nitrates, which are well-established compounds that support endothelial function (the health of blood vessel linings) and help regulate blood pressure .
Like many leafy greens, Swiss chard contains oxalates (compounds that can interfere with mineral absorption) and may accumulate trace metals from the soil depending on irrigation and growing conditions .

Interesting fact

Despite its name, Swiss chard is not native to Switzerland; it was named by a 19th-century botanist to distinguish it from French varieties of spinach.

Standout nutrients

EPIC

SOURCE

Vitamin K

EPIC

SOURCE

beta-Carotene

SUPER

SOURCE

Vitamin A

ELITE

SOURCE

Folate

kcal per 100g

Protein1.60g

Fat0.20g

Carbs1.72g

Fiber1.67g

Sugar0.88g

Fat breakdown

Polyunsat0.10g

Monounsat0.02g

Saturated0.02g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Leafy greens generally have a low carbon footprint, though water usage varies by region.

Confidencemedium

Storage

Refrigerate

3–5 days

Store in a perforated plastic bag in the crisper drawer.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Determination of Nitrate and Nitrite in Swiss Chard (Beta vulgaris L. subsp. vulgaris) and Wild Rocket (Diplotaxis tenuifolia (L.) DC.) and Food Safety Evaluations - PMC

[1]pmc.ncbi.nlm.nih.gov

Heavy metal contamination and health risk assessment of ...

[2]pmc.ncbi.nlm.nih.gov

Green Leafy Vegetables (GLVs) as Nutritional and Preventive Agents Supporting Metabolism - PMC

[3]pmc.ncbi.nlm.nih.gov

Linking vegetable preferences, health and local food systems through community-supported agriculture - PMC

[4]pmc.ncbi.nlm.nih.gov

An Evidence-based Look at the Effects of Diet on Health - PMC

[7]pmc.ncbi.nlm.nih.gov

Mitigating Toxic Metal Exposure Through Leafy Greens: A Comprehensive Review Contrasting Cadmium and Lead in Spinach - PMC

[10]pmc.ncbi.nlm.nih.gov

Should We ‘Eat a Rainbow’? An Umbrella Review of the Health Effects of Colorful Bioactive Pigments in Fruits and Vegetables - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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