The term Swiss chard is often used to refer to a variety of Swiss chard (mainly red and green variety), such as Magenta Sunset(red), Rhubarb(red) and Vulcan(red) or Fordhook Giant(green) and Bionda di Lyon(green).
Because they naturally fix sodium found in the soil into their leaves, chard and many of its related plants, like beets, have a naturally salty taste.
Red swiss chard has broad, wavy and wrinkled bronze leaflets with red stalks that contrast with its crimson green leaves. Plant leaves have red veins that extend from the ruby red stalks. The taste of red Swiss chard is earthy and slightly salty, like a beet green. As they carry most of the water content of the plant, the red stalks are fibrous, bitter, and succulent. Leaves, as well as stalks, are edible.
Red swiss chard’s leaves and stalk contain betalain pigments. This pigment gives the leaves and stalks their vibrant red colour. Furthermore, betalain provides natural UV protection as well as helps in attracting bees and insects for pollination. There are also traces of geosmin in the plant, which releases a woody and earthy-wet smell.
Green swiss chard has tender leaves with wide, wavy margins and snow-white stalks and veins running through it. Unlike other pigmented varieties, Green Swiss chard has a mild flavour, which is why it is known as “Butter chard”. With a mild, salty flavour, white stalks are just as tasty as coloured ones, but without the bitterness possessed by the coloured varieties.
Nutritionally, chard is considered to be a powerful powerhouse vegetable, full of vitamins, nutrients, and health benefits. Chard contains a large amount of vitamin C, vitamin K, vitamin E, beta-carotene, calcium, manganese and zinc.
In addition, red varieties of swiss chard contain betalain. It has repeatedly been shown that betalin pigments process unwanted toxins within the body’s detoxification process. Due to their heat instability, however, they can gradually disappear as the cooking time increases.
Scientific name of Swiss Chard
Beta Vulgaris
Other names of Swiss Chard
- Chard
- Silver Beet
- Perpetual Spinach
- Beet Spinach
- Seakale Beet
- Leaf Beet
Nutrition facts of Swiss Chard
*Serving size = 100 grams = 3.55 Ounces = 1/2 cup
*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)
| Nutrient | Amount | Unit | DV |
|---|---|---|---|
| Calories | 19 | KCAL | |
| Fat | 0.2 | GRAM | 0% |
| Protein | 1.8 | GRAM | 4% |
| Carbohydrate | 3.74 | GRAM | 1% |
Calories by source in Swiss Chard:
- Calories by carbohydrate in Swiss Chard = 50%
- Calories by fat in Swiss Chard = 21%
- Calories by protein in Swiss Chard = 29%
Fats and Fatty Acid profile of Swiss Chard:
- Polyunsaturated fat (PUFA) in Swiss Chard = 60%
- Saturated fat (SFA) in Swiss Chard = 30%
- Monounsaturated fat (MUFA) in Swiss Chard = 10%
Detailed vitamin profile of Swiss Chard, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart at the end of the article.
Detailed mineral profile of Swiss Chard, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart at the end of the article.
Availability of Swiss chard
- Green and red swiss chard is available round the year.
Complete nutrition facts of Swiss Chard
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Swiss Chard nutrition chart/infographic.
