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Swiss Chard: Often Overlooked

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.

Nutritional Facts:

Serving Size: 1 cup (175 grams) of cooked Swiss chard (1):

  • Calories: 35

  • 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)

High Fiber

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

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)

Heart Health

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

Swiss chard is high in fiber which can slow digestion which slows the rate sugar is absorbed into the blood, reducing fluctuations in blood sugar, and reducing insulin resistance (11) (12)

Weight Loss

High Fiber foods like Swiss Chard can increase the feeling of fullness, which inturn can reduce snacking and overeating.

Swiss Chard Recipes

Looking to add Swiss Chard to your diet. Check out Swiss Chard Recipes and others at

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