Eat Swiss Chard

Also known as beet spinach, or silver beat, swiss chard is one of the most highly nutrious leafy greens. Grow it yourself as either cut and come again, or into large mature bunches. Use the baby leaves in salads, or stir fry larger leaves, or even use it to replace the spinach in an Indian Palak Paneer curry.

Nutritional value per 100 g (3.5 oz)
Energy84 kJ (20 kcal)
Carbohydrates4.13 g
Sugars1.1 g
Dietary fiber2.1 g
Fat0.08 g
Protein1.88 g
Vitamin A equiv.beta-Carotenelutein zeaxanthin38%306 μg34%3652 μg11015 μg
Vitamin A6124 IU
Thiamine (B1)3%0.034 mg
Riboflavin (B2)7%0.086 mg
Niacin (B3)2%0.36 mg
Pantothenic acid (B5)3%0.163 mg
Vitamin B67%0.085 mg
Folate (B9)2%9 μg
Choline6%28.7 mg
Vitamin C22%18 mg
Vitamin E13%1.89 mg
Vitamin K312%327.3 μg
Calcium6%58 mg
Iron17%2.26 mg
Magnesium24%86 mg
Manganese16%0.334 mg
Phosphorus5%33 mg
Potassium12%549 mg
Sodium12%179 mg
Zinc3%0.33 mg
Other constituentsQuantity
Water92.65 g