Swiss Chard (Raw)
Swiss chard, known for its vibrant green leaves and rich nutritional profile, is a leafy vegetable that adds both color and health benefits to any dish. It is an excellent source of vitamins and minerals, making it a valuable addition to a balanced diet. When consumed raw, Swiss chard maintains its natural crisp texture and fresh flavor, offering a refreshing option for salads, smoothies, and garnishes.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 1.8 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.03 g |
| Carbohydrates | 3.74 g |
| Fiber | 1.6 g |
| Sugar | 1.1 g |
| Calcium | 51 mg |
| Iron | 1.8 mg |
| Magnesium | 81 mg |
| Phosphorus | 46 mg |
| Potassium | 379 mg |
| Sodium | 213 mg |
| Zinc | 0.36 mg |
| Copper | 0.179 mcg |
| Manganese | 0.366 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 30.0 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.099 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 306 mcg |
| Vitamin E | 1.89 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Swiss chard is naturally free from common allergens, including dairy, gluten, and nuts, making it a safe choice for many individuals with dietary restrictions. However, as with any food, individuals with specific allergies should always consult ingredient labels or a healthcare professional for confirmation.
Dietary Preferences:
Swiss chard is an excellent option for a variety of dietary preferences, including:
- Vegan and Vegetarian: This leafy green fits well into plant-based diets.
- Gluten-Free: Naturally gluten-free, Swiss chard is a perfect addition to gluten-free dishes.
- Low-Calorie: With only 19 calories per 100 grams, Swiss chard is ideal for weight-conscious individuals.
- Low-Carb: Its low carbohydrate content makes it suitable for low-carb and ketogenic diets.
- Rich in Vitamins and Minerals: Ideal for those seeking nutrient-dense, whole foods.
Health Benefits and Usage Tips:
Swiss chard is an outstanding source of dietary fiber, antioxidants, and essential vitamins like vitamin A, vitamin C, and magnesium, which support immune function, skin health, and overall well-being. The high potassium content in Swiss chard is also beneficial for heart health, helping to regulate blood pressure.
To enjoy Swiss chard raw, consider adding it to salads or blending it into green smoothies for a nutritional boost. It pairs wonderfully with citrus fruits, nuts, and seeds. Swiss chard can also be lightly sautéed or used in soups and stews, where its leaves soften while retaining their distinct flavor.
When storing Swiss chard, keep it in the refrigerator to maintain freshness. Ideally, it should be consumed within a few days to get the most out of its vibrant color and nutrients.
Conclusion:
Swiss chard is a nutrient-packed vegetable with a mild, slightly earthy flavor that complements a variety of dishes. Whether you’re looking to add a burst of color to your plate or enhance your nutritional intake, this leafy green provides a delicious, healthful addition to your culinary repertoire.
