Nutrition Information for Swiss chard (1 cup cooked):
- Fiber: 3.7 grams
- Magnesium: 150 mg
- Vitamin C: 31.5 mg
- Vitamin E: 3.31 mg
- Vitamin K: 572.8 mcg
In addition, Swiss chard contains beta-carotene, lutein and zeaxanthin, which help maintain eye health and reduce the risk of cataracts. Chard also contains B6 and potassium, which may reduce the risk of heat disease and high blood pressure.
You can find three types of chard in stores and farmers’ markets: Rainbow (colorful stalks), Fordhook Giant (crinkly leaves and thick, white stalks), and Ruby Red/Rhubarb (thin, red stalks and slightly stronger taste).
Both the leaves and stalks of chard are edible. Personally, I love swiss chard sauteed with a little olive oil and garlic with a dash of sea salt and fresh ground black pepper. It’s so delicious (and healthy)!