Red swiss chard

Red swiss chard

Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach following our analysis of the total nutrient-richness of the World's Healthiest vegetables. It is also one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. Slice leaves 1-inch wide and the stems 1/2-inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough.

Health Benefits

The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both. In addition, many provide health benefits that are more specific and of special important to particular body systems. Best researched in this area are phytonutrient benefits provided by chard for our body's blood sugar-regulating system.

Nutrient Facts

Nutritional value per 100 g (3.5 oz)
Energy   84kj
Dietary fiber   2.1g
Carbohydrates   4.13g
Sugars   1.1g
Fat   0.08g
Protein   1.88g
Calcium 6% 58mg
Copper 0%  0mg
Iron 17% 2.26mg
Magnesium 24% 86mg
Manganese 16% 0.334mg
Phosphorus 5% 33mg
Potassium 12% 549mg
Sodium 12%  179mg
Zinc 3%  0.33mg
Vitamin A IU % 0mg
Vitamin A equivalent 38% 306mg
Beta-Carotene 34% 3652mg
B1 - Thiamine 3% 0.034mg
B2 - Riboflavin 7% 0.086mg
B3 - Niacin 2% 0.36mg
B5 - Pantothenic acid 0% 0mg
B6 - Vitamin 7% 0.085mg
B9 - Folate 2% 9mg
Vitamin C 22% 18mg
Vitamin E 13% 1.89mg
Vitamin K 312% 327.3mg
Choline 6% 28.7mg
Betaine   0mg
Other constituents    
Water   92.65
Fluoride   0

Growth Stages


Guardian™ Grow Manager "Recipe" Options

Cycles per Year 13.04
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