Swiss Chard


These hardy stalked leaves come in a whole host of colours, with bunched varieties being described as "Rainbow chard". Most often Swiss Chard is seasoned and cooked as its own dish with various accompanyments, but can also be thrown into all kinds of meals.

Chard has an incredible amount of vitamin K, boasting over 10x the daily quota in only 100g. Along with this, it also contains good quantities of other vitamins like C and A, as well as a moderate amount of minerals. Alonside these, consumption of leafy greens has been shown to have many positive impacts on health metrics.

Studies of interest

1 - 2 of 2
  1. Vitamin K and cancer
    Scand J Clin Lab Invest. 2017 Dec;77(8):555-567.

Global Production Map

No production data available


Water92.66 g
Energy19 kcal
1 %
Protein1.8 g
Fats0.2 g
Carbs3.74 g
Fiber1.6 g
Sugars1.1 g
Calcium51 mg
4 %
Iron1.8 mg
12 %
Magnesium81 mg
23 %
Phosphorus46 mg
4 %
Potassium379 mg
8 %
Sodium213 mg
14 %
Zinc0.36 mg
4 %
Copper0.179 mg
20 %
Manganese0.366 mg
23 %
Selenium0.9 µg
2 %
Vit C30 mg
46 %
Thiamin0.04 mg
4 %
Riboflavin0.09 mg
9 %
Niacin0.4 mg
3 %
Vit B60.099 mg
8 %
Folate14 µg
4 %
Vit B120 µg
Vit A306 µg
44 %
Vit E1.89 mg
13 %
Vit D0 µg
Vit K830 µg
1107 %
Sat Fat0.03 g
Mono Fat0.04 g
Poly Fat0.07 g
Trans Fat0 g
Cholesterol0 mg
Caffeine0 mg