Also known as beet spinach, or silver beat, swiss chard is one of the most highly nutrious leafy greens. Grow it yourself as either cut and come again, or into large mature bunches. Use the baby leaves in salads, or stir fry larger leaves, or even use it to replace the spinach in an Indian Palak Paneer curry.
Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 84 kJ (20 kcal) |
Carbohydrates | 4.13 g |
Sugars | 1.1 g |
Dietary fiber | 2.1 g |
Fat | 0.08 g |
Protein | 1.88 g |
Vitamins | Quantity%DV† |
Vitamin A equiv.beta-Carotenelutein zeaxanthin | 38%306 μg34%3652 μg11015 μg |
Vitamin A | 6124 IU |
Thiamine (B1) | 3%0.034 mg |
Riboflavin (B2) | 7%0.086 mg |
Niacin (B3) | 2%0.36 mg |
Pantothenic acid (B5) | 3%0.163 mg |
Vitamin B6 | 7%0.085 mg |
Folate (B9) | 2%9 μg |
Choline | 6%28.7 mg |
Vitamin C | 22%18 mg |
Vitamin E | 13%1.89 mg |
Vitamin K | 312%327.3 μg |
Minerals | Quantity%DV† |
Calcium | 6%58 mg |
Iron | 17%2.26 mg |
Magnesium | 24%86 mg |
Manganese | 16%0.334 mg |
Phosphorus | 5%33 mg |
Potassium | 12%549 mg |
Sodium | 12%179 mg |
Zinc | 3%0.33 mg |
Other constituents | Quantity |
Water | 92.65 g |