Today, the regular chard with white stalks and green, ruffled leaves is available year-round in the supermarkets in the US, UK, and Canada. In addition, Swiss chard contains a good amount of vitamin C which may indirectly promote weight loss through its ability to stimulate the synthesis of carnitine, a compound that has been linked to improved fat burning. One cup (about 36 grams) of raw Swiss chard nutrition contains approximately: 6.8 calories; 1.3 grams carbohydrates; 0.6 grams protein; 0.1 grams fat; 0.6 grams fiber; 299 micrograms vitamin K (374 percent DV) Toss a few leaves of it into your favorite smoothie. There’s no doubt that eating more fresh produce is good for your heart. Additionally, many studies indicate that those who follow high-fiber diets have significantly lower body weight than those on low-fiber diets (16). All rights reserved. Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases. Rub the leaves with olive oil and salt, then bake to make chips. Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked. Healthline Media does not provide medical advice, diagnosis, or treatment. Its mild taste makes it a perfect ingredient for countless recipes. Ruby Chard or Rhubarb Chard cultivars), or a bunch of rainbow chard which is typically a mix of white-stemmed Swiss chard, red chard, and golden chard. And, don't worry if you don't have a garden – you can also grow Swiss chard indoors as baby greens or microgreens, any time of year. This article takes a close look at the old proverb and…. Use the opportunity, and buy some less common chard varieties, such as red chard (e.g. Swiss chard is a leafy green vegetable that is packed with nutrients. Fiber also helps reduce insulin resistance, a condition in which cells stop responding to insulin (25). Regardless of which chard variety you choose, your taste buds will be tickled with an intriguing flavor that's a lot like spinach, with a hint of beet. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Those with a green thumb may also want to grow their own Swiss chard, red chard, or rainbow chard (seeds can be purchased hassle-free through or K1, which is mostly found in plant sources, is abundant in Swiss chard. This article explains everything you need to know about Swiss chard, including nutrients and health benefits. Stuff chicken breast with Swiss chard and goat cheese. Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Swiss chard is a low-calorie vegetable that is high in magnesium, iron, potassium and vitamins A, C and K. Swiss chard is also high in antioxidants, which fight free radicals in your body that may lead to certain diseases (4). How do you prepare them? In addition, people with certain medical conditions, such as Primary Hyperoxaluria and Enteric Hyperoxaluria, may be advised to limit their dietary intake of oxalate-rich foods, including Swiss chard and red chard, and to rotate green vegetables in their diets. Nutritional Benefits of Eating Swiss Chard Stems A study by the Institute of Food Technology in Germany revealed that Swiss chard stems are loaded with glutamine, an amino acid that boosts the immune system and bolsters the body's ability to recover from injuries and surgery. It contains an impressive amount of fiber, vitamins, minerals and antioxidants that your body needs. Fiber is an indispensable nutrient that has many important functions in your body. Vitamin K is a group of fat-soluble compounds including vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). For example, in a review of 18 studies, people with the highest intake of beta-carotene had a significantly lower risk of lung cancer than those with the lowest intake (6). Consuming a diet rich in a wide variety of vegetables and fruits has been shown to lower heart disease risk factors, such as inflammation, high cholesterol and high blood pressure. Dark, leafy green vegetables are among the most nutrient-dense foods. If you have a bunch or two of chard and aren't sure how to proceed, check out How to Stem Swiss Chard. Packed With Disease-Fighting Antioxidants, May Decrease Insulin Resistance and Lower Blood Sugar, 14 Healthy Foods That Are High in Potassium, 15 Foods That Pack More Potassium Than a Banana. Filling up on high-fiber vegetables like Swiss chard can increase fullness after meals, reducing your risk of snacking and overeating. grow Swiss chard indoors as baby greens or microgreens, foods that contain high levels of oxalates, Oven Roasting Times for 60 Common Vegetables, The Wonderful Health Benefits of Kidney Beans, Face-Off: Organic vs. Non-Organic Carrots. Alongside its fiber content, Swiss chard has only 35 calories per cooked cup (175 grams). Health organizations like the American Heart Association and the American Diabetes Association recommend that adults consume at least 25–30 grams of fiber per day from food (10, 11). Plus it’s a versatile vegetable that pairs well with many foods. Did you know that Swiss chard is supercharged with pro-vitamin A (carotenoids), with one ounce of boiled and drained Swiss chard supplying your body with a staggering 34% of the Daily Value for pro-vitamin A (according to USDA's nutrition facts data for Swiss chard).