Vegetable
Swiss Chard
Swiss chard (Beta vulgaris subsp. cicla) is a leaf beet grown for broad crinkled leaves and thick, colourful midribs rather than a swollen root. Flavour is mild beet-green earthiness with a slight mineral bite; rainbow and ruby stems add visual drama without much difference in taste. Young leaves can be salad-raw; mature leaves need cooking and stems often benefit from a few minutes’ head start. Sauté with garlic and olive oil, braise like spinach, or stuff large leaves. Stems pickle or grill as a separate vegetable. Heat wilts volume dramatically—cook more than you think you need. Related to beetroot and sugar beet; keep cold and use promptly as leaves yellow and stems soften within days.
Also known as: Chard, Leaf Beet
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.32 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 19.7 mg
- Salt 0.05 g
- Total Carbohydrate 6.54 g
- Dietary Fibre 2.4 g
- Total Sugars 3.1 g
- Complex / starch 2.04 g
- Protein 2.01 g
- Water 94.7 g
- Energy 35.4 kcal
- Water 94.7 g
- Carbohydrates 6.54 g
- Sugars 3.1 g
- Monosaccharides 2.18 g
- Disaccharides 0.94 g
- Starch 2.04 g
- Amylose 0.51 g
- Amylopectin 1.53 g
- Digestible Starch 1.73 g
- Resistant Starch 0.2 g
- Fibre 2.4 g
- Soluble Fibre 0.84 g
- Insoluble Fibre 1.56 g
- Protein 2.01 g
- Plant Protein 1.91 g
- Fat 0.32 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Vitamins 587 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.63 mg
- Vitamin B5 — Pantothenic Acid 0.31 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 1.5 µg
- Vitamin B9 — Folate 151 µg
- Vitamin C 21 mg
- Vitamin E 1.48 mg
- Vitamin K 391 µg
- Minerals 438 mg
- Major Minerals 432 mg
- Trace Minerals 6.5 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 21 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.63 · vitamin-b5-pantothenic-acid: 0.31 · vitamin-b6: 0.15 · vitamin-b7-biotin: 1.5 · vitamin-b9-folate: 150.8 · vitamin-e: 1.48 · vitamin-k: 390.5 ·
Minerals
Sodium: 19.65 · Potassium: 376 · Calcium: 36 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
Swiss Chard was used as a vegetable food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Swiss Chard types and preparations into new climates and cuisines.
Modern production, storage, and transport made Swiss Chard a regular purchase far from where it is grown or raised.
Cooks now treat Swiss Chard as both staple and specialty, with more attention to provenance, variety, and form.