Being so rich in phytonutrients and also easy to grow, Swiss chard was one of the first vegetables planted in space by NASA! Swiss chard contains 12 different powerful polyphenols which can reduce the damage caused by free radicals, and slow down the ageing process. The leaves of Swiss chard contain a flavonoid called syringic acid. This is known to regulate blood sugar levels, and therefore may help in reducing the likelihood of becoming diabetic, or it may diminish the effects for existing sufferers.
A rich source of: vitamin K, vitamin A, vitamin C, magnesium, copperr, manganese, potassium.
Chard, Swiss, boiled in unsalted water
| Energy (kcal) | 20 |
| Energy (kJ) | 84 |
| Water (g) | 92.7 |
| Starch (g) | 2.8 |
| Total sugars (g) | 0.4 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0 |
| Fructose (g) | 0.2 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.9 |
| Protein (g)/100kcal | 9.5 |
| Protein % of calories | 38 |
| Carbohydrate (g) | 3.2 |
| Carbohydrate (g)/100kcal | 16 |
| Carb % of calories | 64 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.5 |
| Fat % of calories | 4.5 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Sodium (mg) | 100 |
| Potassium (mg) | 300 |
| Calcium (mg) | 45 |
| Magnesium (mg) | 15 |
| Phosphorus (mg) | 67 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.3 |
| Chloride (mg) | 150 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.2 |
| Tryptophan/60 (mg) | 0.6 |
| Niacin equivalent (mg) | 1.8 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0.1 |
| Folate (µg) | 4 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 23 |
| NSP (g) Non-starch polysaccharide | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 3 |
| Retinol Equivalent (µg) | 1 |
Chard, Swiss, raw
| Energy (kcal) | 19 |
| Energy (kJ) | 81 |
| Water (g) | 92.7 |
| Starch (g) | 2.3 |
| Total sugars (g) | 0.6 |
| Glucose (g) | 0.4 |
| Galactose (g) | 0 |
| Fructose (g) | 0.2 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.8 |
| Protein (g)/100kcal | 9.5 |
| Protein % of calories | 37.9 |
| Carbohydrate (g) | 2.9 |
| Carbohydrate (g)/100kcal | 15.3 |
| Carb % of calories | 61.1 |
| Fat (g) | 0.2 |
| Fat (g)/100kcal | 1.1 |
| Fat % of calories | 9.5 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Sodium (mg) | 43 |
| Potassium (mg) | 161 |
| Calcium (mg) | 117 |
| Magnesium (mg) | N |
| Phosphorus (mg) | N |
| Iron (mg) | N |
| Copper (mg) | 0 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | 83 |
| Manganese (mg) | 0 |
| Selenium (µg) | N |
| Iodine (µg) | 30 |
| Vitamin D (µg) | 0.5 |
| Vitamin E (mg) | 0 |
| Vitamin K1 (µg) | 0 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | N |
| Niacin (mg) | 1.9 |
| Tryptophan/60 (mg) | 0.6 |
| Niacin equivalent (mg) | 2.5 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0.8 |
| Folate (µg) | 22 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 6 |
| NSP (g) Non-starch polysaccharide | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | N |