Swiss Chard (Cooked, Blanched, Drained, Without Salt)
Swiss chard is a highly nutritious leafy green that can be enjoyed cooked, blanched, and drained without added salt for a healthy, low-calorie option. This vegetable is a rich source of essential vitamins and minerals, offering a host of health benefits. Whether used in soups, stews, salads, or as a side dish, Swiss chard adds both flavor and a wealth of nutrients to your meals.
Nutritional Information (Per 100g)
- Energy: 20 kcal
- Protein: 1.88 g
- Fat: 0.08 g
- Saturated Fat: 0.012 g
- Carbohydrates: 4.13 g
- Fiber: 2.1 g
- Sugar: 1.1 g
- Minerals:
- Calcium: 58 mg
- Iron: 2.26 mg
- Magnesium: 86 mg
- Phosphorus: 33 mg
- Potassium: 549 mg
- Sodium: 179 mg
- Zinc: 0.33 mg
- Copper: 0.163 mcg
- Manganese: 0.334 mg
- Selenium: 0.9 mcg
- Vitamins:
- Vitamin C: 18 mg
- Thiamine (B1): 0.034 mg
- Riboflavin (B2): 0.086 mg
- Niacin (B3): 0.36 mg
- Vitamin B6: 0.085 mg
- Folate: 9 mcg
- Vitamin B12: 0 mcg
- Vitamin A: 306 mcg
- Vitamin E: 1.89 mg
- Vitamin D2: 0 mcg
Allergen Information
Swiss chard is naturally free from common allergens like dairy, gluten, soy, and nuts. However, as always, ensure that the preparation method and any added ingredients do not contain allergens.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low-Calorie: Yes
- Low-Sodium: Yes (without added salt)
- Low-Fat: Yes
- Keto-Friendly: Yes (due to low carbohydrates)
Health Benefits
Swiss chard is an excellent choice for those seeking to increase their intake of vitamins and minerals while maintaining a healthy, balanced diet. Rich in vitamin A and vitamin K, it promotes good eye health and supports bone health. Its high magnesium content contributes to better muscle function and heart health. Additionally, the fiber content helps in digestion and maintaining a healthy gut. With its abundance of potassium, Swiss chard can also help regulate blood pressure, making it a great option for those looking to maintain cardiovascular health.
Advice for Preparation
Blanching Swiss chard before use can help reduce its naturally occurring oxalates, making it easier to digest and absorb its nutrients. To prepare Swiss chard:
- Trim the stems and cut the leaves into smaller pieces.
- Blanch by briefly boiling in water for about 2-3 minutes, then drain and rinse with cold water.
- Use in your favorite dishes, such as sautés, soups, or salads, for a nutritious boost.
Conclusion
Swiss chard, with its impressive nutritional profile and versatility in the kitchen, is a must-have in a health-conscious diet. It can be enjoyed in a variety of ways, making it easy to incorporate into meals. Whether you’re looking to boost your vitamin and mineral intake, manage your weight, or maintain a heart-healthy diet, Swiss chard is an excellent addition to your grocery list.
