Updated: Mar 14, 2021
Swiss Chard is a dark leafy green vegetable and is among the most nutrient-dense foods. Although Kale often gets all of the attention, Swiss chard is also impressive and offers a wide array of nutritional benefits.
Serving Size: 1 cup (175 grams) of cooked Swiss chard (1):
Protein: 3.3 grams
Carbs: 7 grams
Fiber: 3.7 grams
Vitamin A: 214% of the Reference Daily Intake (RDI)
Vitamin C: 53% of the RDI
Vitamin E: 17% of the RDI
Vitamin K: 716% of the RDI
Calcium: 10% of the RDI
Copper: 14% of the RDI
Magnesium: 38% of the RDI
Manganese: 29% of the RDI
Iron: 22% of the RDI
Potassium: 27% of the RDI
Swiss chard is loaded with nutritional benefits and 1 cup of cooked Swiss chard is only 35 calories making it a great low-calorie option for weight loss.
Swiss chard is high in antioxidants which may decrease the chances of developing certain chronic diseases like lung cancer (2)
Fiber feeds good bacteria in the gut, promotes regular bowel movements, is beneficial in the management of cholesterol, slows digestion giving the prolonged feeling of fullness, and can help decrease fluctuations in blood sugar. (3) Individuals that follow a high fiber diet have been shown to have lower rates of colon cancer, stomach cancer, and heart disease (4) (5) (6)
Vitamin K, fat-soluble compounds are responsible for important processes in the body such as blood clotting, cellular functions and is important for bone health (7) (8). Eating a high intake of vitamin K is associated with decreased risk of osteoporosis, fractures, and greater bond density (9)
Swiss Chard is a great source of potassium, Calcium, calcium, and magnesium all of which can help to maintain healthy blood pressure (10). The fiber found in Swiss chard can also lower cholesterol which can decrease the risk of heart disease.
Lower Blood Sugar
High Fiber foods like Swiss Chard can increase the feeling of fullness, which inturn can reduce snacking and overeating.