The Marvels of Chard: Characteristics, Health Benefits, and Nutritional Breakdown

Swiss chard, commonly referred to as just “chard,” is a leafy green vegetable that’s high in nutritional value and is often overlooked in favor of its more popular counterparts like spinach or kale. But chard is a nutritional powerhouse in its own right and offers a variety of health benefits. Here’s everything you need to know about this underrated green.



  • Type: Leafy Green Vegetable
  • Origin: Mediterranean Region
  • Color: Green leaves with stalks that can range from white to red to yellow
  • Shape: Large, broad leaves
  • Taste: Mildly bitter, somewhat similar to beet greens
  • Texture: Tender leaves and crunchy stalks
  • Growing Season: Late spring to late fall
  • Storage: Keep refrigerated for up to 1 week
  • Cooking Methods: Steamed, boiled, sautéed, or raw in salads

Health Benefits

1. Nutrient-Rich

Chard is loaded with vitamins A, C, and K, as well as several essential minerals.

2. Promotes Digestive Health

High in fiber, chard aids in digestion and helps maintain bowel regularity.

3. Boosts Immunity

The vitamin C content in chard is excellent for boosting the immune system.

4. Bone Health

The vitamin K in chard helps in the regulation of bone mineralization.

5. Antioxidant Properties

Chard contains various phytonutrients that possess antioxidant properties.

6. Good for Heart Health

Potassium and magnesium in chard contribute to heart health by regulating blood pressure.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 19 1%
Protein 1.8g 4%
Total Fat 0.2g <1%
Carbohydrates 3.7g 1%
Fiber 1.6g 6%
Sugar 1.1g
Calcium 51mg 5%
Iron 1.8mg 10%
Magnesium 81mg 20%
Phosphorus 46mg 7%
Potassium 379mg 11%
Sodium 103mg 4%
Zinc 0.4mg 4%
Vitamin A 6116IU 122%
Vitamin C 30mg 50%
Vitamin K 830mcg 1037%
Folate 14mcg 4%


With its exceptional nutritional content and versatility in recipes, chard is a must-add to your dietary rotation. Whether you’re cooking up a veggie stir-fry or tossing a green salad, chard brings both flavor and health benefits to the table.

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Swiss chard, Leaf beet

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