Grown by SEJAH FARM!
Swiss Chard is a leafy green vegetable ranking high among the most nutrient-dense foods. Swiss Chard is a great cooking green alternative to spinach and kale - Although kale is often deemed the king of greens, Swiss chard is equally impressive in its wide array of nutritional benefits.
Just 1 cup (175 grams) of cooked Swiss chard packs
- 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
As you can see, a small serving of cooked Swiss chard covers your daily need for vitamins A and K and nearly fulfills the RDI for vitamin C.
What’s more, Swiss chard is a good source of calcium, magnesium, copper, zinc, sodium, phosphorus and vitamin E.