Swiss Chard
(Scientific Trinomial Name: Beta vulgaris var. cicla)
Selection Information
Usage: Greens are used as you would cooked spinach or used as a garnish.
Selection: Good-quality Swiss Chard will have bright-green or red leaves (depending on the variety). The leaves will be crisp, upright and not wilted.
Avoid: Avoid greens with leaves that are wilted, yellowing or have dark green patches of slime on parts of the leaves.
Seasonal Information
Swiss Chard is available April through November with a peak from June through October.
Swiss Chard Nutritional Information
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Serving Size: 1 cup, raw (36g)
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| Amount Per Serving |
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Calories 7
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Calories from Fat 1
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% Daily Value* |
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Total Fat 0 |
0% |
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Cholesterol 0mg |
0% |
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Sodium 77mg |
3% |
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Total Carbohydrate 1g |
0% |
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Dietary Fiber 1g |
2% |
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Sugars 0g |
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Protein 1g |
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Vitamin A 44% |
Vitamin C 18% |
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Calcium 2% |
Iron 4% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Swiss Chard is very low in Saturated Fat and Cholesterol. It's also a good source of Thiamin, Folate and Zinc, and a great source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.