Ingredients
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Vegetables
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Swiss Chard
Peak season
Season
Jun–Oct
Ruled by
♄ Saturn
Calories
19 kcal
Protein
1.8 g
MW reference
1
Swiss Chard
Swiss chard reaches its peak between June and October, offering its most tender leaves and crisp, colorful stalks during the British summer. While imports bridge the winter gap, the domestic harvest is prized for its freshness. Rich in vitamins K, A, and C, it is both vibrant and nutrient-dense.
Nutrition facts
Per 100 g
Energy19 kcal / 81 kJ
Protein1.8 g
Carbs2.9 g
— of which sugars0.6 g
Fat0.2 g
Salt210 mg Na
Vitamin C30.0 mg
Iron1.80 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Chard, Swiss, raw · 13-223 · DG
Literature sources
Energy & Proximates
Energy19.00kcal
Energy81.00kJ
Water92.70g
Protein1.80g
Fat0.20g
Carbohydrates2.90g
of which sugars0.60g
of which starch2.30g
Fibre (AOAC)—g
Fibre (NSP)—g
Alcohol—g
Fat Breakdown
Total fat0.20g
Saturated—g
Monounsaturated—g
Polyunsaturated0.10g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium210.00mg
Potassium380.00mg
Calcium51.00mg
Magnesium81.00mg
Phosphorus46.00mg
Iron1.800mg
Copper—mg
Zinc—mg
Selenium—µg
Iodine—µg
Vitamins
Vitamin A766.00µg
Vitamin D—µg
Vitamin E—mg
Vitamin C30.00mg
Thiamin (B1)0.040mg
Riboflavin (B2)0.090mg
Niacin (B3)0.400mg
Vitamin B6—mg
Vitamin B12—µg
Folate165.00µg
Recipes using Swiss Chard
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