Epic source
Vitamin A
223 μg · 25% DV target
A vibrant leafy green with earthy, beet-like undertones and colorful stalks, Swiss chard is a versatile culinary staple known for its dense concentration of protective phytonutrients.
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) .3411
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 .7
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 .1
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 .2310
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
223 μg · 25% DV target
1.13 mg · 8% DV target
830 μg · 692% DV target
25.2 mg · 28% DV target
51.2 μg · 13% DV target
65.0 mg · 15% DV target
Store in a perforated plastic bag in the crisper drawer.
Leafy greens generally have a low carbon footprint, though water usage varies by region.
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.