Swiss Chard (Cooked, Bleached, Drained, with Salt) – Nutritional Information
Swiss chard, when cooked, bleached, and drained, provides a nutritious addition to any meal. This leafy green is rich in essential vitamins and minerals, offering numerous health benefits, including promoting heart health and improving digestive function.
Nutritional Breakdown (Per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 20.0 kcal |
| Protein | 1.88 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 4.13 g |
| Dietary Fiber | 2.1 g |
| Sugars | 1.1 g |
| Calcium | 58.0 mg |
| Iron | 2.26 mg |
| Magnesium | 86.0 mg |
| Phosphorus | 33.0 mg |
| Potassium | 549.0 mg |
| Sodium | 415.0 mg |
| Zinc | 0.33 mg |
| Copper | 0.163 µg |
| Manganese | 0.334 mg |
| Selenium | 0.9 µg |
| Vitamin C | 18.0 mg |
| Thiamine (Vitamin B1) | 0.034 mg |
| Riboflavin (Vitamin B2) | 0.086 mg |
| Niacin (Vitamin B3) | 0.36 mg |
| Vitamin B6 | 0.085 mg |
| Folate | 9.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 306.0 µg |
| Vitamin E | 1.89 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Swiss chard does not contain common allergens such as gluten, dairy, nuts, or soy. However, if you’re sensitive to oxalates, it’s important to note that Swiss chard can contain these compounds, which may interfere with calcium absorption in the body.
Dietary Preferences:
Swiss chard is a versatile ingredient suitable for a variety of dietary needs, including:
- Vegan & Vegetarian: Naturally plant-based.
- Gluten-Free: No gluten is present in this leafy green.
- Low-Carb: With only 4.13 grams of carbs per 100 grams, Swiss chard is an excellent choice for low-carb diets.
- Keto-Friendly: Its low carbohydrate content makes it ideal for those following a ketogenic diet.
- Rich in Fiber: Beneficial for digestive health.
Health Benefits & Advice:
Swiss chard is known for its high fiber content, which aids digestion and supports gut health. The vegetable is particularly rich in vitamin A, which is essential for maintaining healthy vision and supporting immune function. Additionally, the abundance of potassium in Swiss chard helps regulate blood pressure, while magnesium plays a vital role in muscle and nerve function.
While Swiss chard is generally low in calories, it provides substantial amounts of micronutrients like iron, calcium, and magnesium, making it an excellent choice for individuals looking to enhance their nutrient intake. It can be used in salads, soups, stir-fries, or as a side dish to complement various main courses.
Conclusion:
Swiss chard is a nutritious, low-calorie vegetable that fits into many diets, from plant-based to low-carb. With its impressive range of vitamins and minerals, it supports numerous bodily functions and enhances overall health. Whether you’re looking to boost your intake of antioxidants or seeking a versatile vegetable for various dishes, Swiss chard is an excellent choice.
