calendar_today Out of season

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.

Reference Data

McCance & Widdowson 2021

science Chard, Swiss, raw · 13-223 · DG

Literature sources

Energy & Proximates

Energy 19.00 kcal

Energy 81.00 kJ

Water 92.70 g

Protein 1.80 g

Fat 0.20 g

Carbohydrates 2.90 g

of which sugars 0.60 g

of which starch 2.30 g

Fibre (AOAC) — g

Fibre (NSP) — g

Alcohol — g

Fat Breakdown

Total fat 0.20 g

Saturated — g

Monounsaturated — g

Polyunsaturated 0.10 g

Trans — g

Omega-3 — g

Omega-6 — g

Cholesterol — mg

Minerals

Sodium 210.00 mg

Potassium 380.00 mg

Calcium 51.00 mg

Magnesium 81.00 mg

Phosphorus 46.00 mg

Iron 1.800 mg

Copper — mg

Zinc — mg

Selenium — µg

Iodine — µg

Vitamins

Vitamin A 766.00 µg

Vitamin D — µg

Vitamin E — mg

Vitamin C 30.00 mg

Thiamin (B1) 0.040 mg

Riboflavin (B2) 0.090 mg

Niacin (B3) 0.400 mg

Vitamin B6 — mg

Vitamin B12 — µg

Folate 165.00 µg

Recipes

Using Swiss Chard

Swiss Chard With Tomato And Bacon

by IIINeptune

Swiss Chard And Tomato Frittata

by MoonVI