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Food

Greens, Swiss Chard

Foods / Greens, Swiss Chard

About This Food

Description

Swiss chard is the green portion of a variety of beet, and has been eaten for thousands of years. This vegetable was identified and described by a Swiss botanist, and hence the name "Swiss chard".

With a full-bodied texture that tastes similar to spinach, Swiss chard is an excellent source of beta-carotene and a good source of vitamin C.

Swiss chard contains oxalates and should be consumed cautiously or avoided by those with a predisposition to kidney stones.

Selecting & Storing

Look for chard with a fresh green color and moist, crisp, unwilted greens. The leaves should be unblemished by tiny holes, which indicate insect damage. Wrap unwashed Swiss chard in damp paper towels, place in a plastic bag and store in the crisper of the refrigerator for three to five days.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
Good Source of
  • VitaminC
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Coconut
  • No Pseudograins
  • No Corn
  • No Yeast
  • No Peanuts
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)chard

Chart Icon. View Calorie Breakdown

Calories: 7

Omega-6 / Omega-3 ratio: 9 : 1

Macronutrients
Amount
Total Fat
0.07 g
Saturated Fat
0.01 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.03 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
3 g
ALA
3 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
1.35 g
Net Carbohydrate
0.77 g
Sugars
0.4 g
Fiber
0.58 g
Protein
0.65 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
2201.76 IU
44%
Vitamin C
10.8 mg
18%
Vitamin D
0 IU
0%
Vitamin E
0.68 IU
2%
Vitamin B6
0.04 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
298.8 mg
374%
Folate
5.04 mcg
1%
Niacin
0.14 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.01 mg
1%
Choline
6.48 mg
1%
Minerals
Calcium
18.36 mg
2%
Copper
0.06 mg
3%
Iron
0.65 mg
4%
Magnesium
29.16 mg
7%
Manganese
0.13 mg
6%
Phosphorous
16.56 mg
2%
Potassium
136.44 mg
4%
Selenium
0.32 mcg
0%
Sodium
76.68 mg
3%
Zinc
0.13 mg
1%
Phytonutrients
Alpha-carotene
16.2 mcg
Beta-carotene
1312.92 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
3960 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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