"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant;
however, the leaves of the Swiss chard are much larger than those of the common
beet. The name, Swiss chard, is often shortened to "chard" and is
sometimes called "leaf beet" or "sea-kale beet." Select Swiss chard that
is fresh (not wilting) and free of blemishes. There is also a red leaf and
stem variety, and recently, we have seen a yellow stem variety. Swiss
chard tastes somewhat like spinach. The bunch of Swiss chard in this photo
was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below
for raw and cooked Swiss chard.
NDB No: 11147
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
---|---|---|---|---|
Proximates | ||||
Water |
g
|
92.66
|
2
|
|
Energy |
kcal
|
19
|
0
|
|
Energy |
kj
|
79
|
0
|
|
Protein |
g
|
1.80
|
1
|
|
Total lipid (fat) |
g
|
0.20
|
1
|
|
Ash |
g
|
1.60
|
0
|
|
Carbohydrate, by difference |
g
|
3.74
|
0
|
|
Fiber, total dietary |
g
|
1.6
|
0
|
|
Minerals | ||||
Calcium, Ca |
mg
|
51
|
1
|
|
Iron, Fe |
mg
|
1.80
|
1
|
|
Magnesium, Mg |
mg
|
81
|
2
|
|
Phosphorus, P |
mg
|
46
|
1
|
|
Potassium, K |
mg
|
379
|
2
|
|
Sodium, Na |
mg
|
213
|
2
|
|
Zinc, Zn |
mg
|
0.36
|
0
|
|
Copper, Cu |
mg
|
0.179
|
0
|
|
Manganese, Mn |
mg
|
0.366
|
0
|
|
Selenium, Se |
mcg
|
0.9
|
0
|
|
Vitamins | ||||
Vitamin C, total ascorbic acid |
mg
|
30.0
|
1
|
|
Thiamin |
mg
|
0.040
|
1
|
|
Riboflavin |
mg
|
0.090
|
1
|
|
Niacin |
mg
|
0.400
|
1
|
|
Pantothenic acid |
mg
|
0.172
|
0
|
|
Vitamin B-6 |
mg
|
0.099
|
0
|
|
Folate, total |
mcg
|
14
|
0
|
|
Folic acid |
mcg
|
0
|
0
|
|
Folate, food |
mcg
|
14
|
0
|
|
Folate, DFE |
mcg_DFE
|
14
|
0
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
Vitamin A, IU |
IU
|
3300
|
1
|
|
Retinol |
mcg
|
0
|
0
|
|
Vitamin A, RAE |
mcg_RAE
|
165
|
1
|
|
Vitamin E |
mg_ATE
|
1.890
|
0
|
|
Lipids | ||||
Fatty acids, total saturated |
g
|
0.030
|
0
|
|
4:0 |
g
|
0.000
|
0
|
|
6:0 |
g
|
0.000
|
0
|
|
8:0 |
g
|
0.000
|
0
|
|
10:0 |
g
|
0.000
|
0
|
|
12:0 |
g
|
0.000
|
0
|
|
14:0 |
g
|
0.000
|
0
|
|
16:0 |
g
|
0.030
|
0
|
|
18:0 |
g
|
0.000
|
0
|
|
Fatty acids, total monounsaturated |
g
|
0.040
|
0
|
|
16:1 undifferentiated |
g
|
0.000
|
0
|
|
18:1 undifferentiated |
g
|
0.040
|
0
|
|
20:1 |
g
|
0.000
|
0
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
|
Fatty acids, total polyunsaturated |
g
|
0.070
|
0
|
|
18:2 undifferentiated |
g
|
0.063
|
0
|
|
18:3 undifferentiated |
g
|
0.007
|
0
|
|
18:4 |
g
|
0.000
|
0
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
20:5 n-3 |
g
|
0.000
|
0
|
|
22:5 n-3 |
g
|
0.000
|
0
|
|
22:6 n-3 |
g
|
0.000
|
0
|
|
Cholesterol |
mg
|
0
|
0
|
|
Amino acids | ||||
Tryptophan |
g
|
0.017
|
4
|
|
Threonine |
g
|
0.083
|
4
|
|
Isoleucine |
g
|
0.147
|
4
|
|
Leucine |
g
|
0.130
|
4
|
|
Lysine |
g
|
0.099
|
7
|
|
Methionine |
g
|
0.019
|
6
|
|
Phenylalanine |
g
|
0.110
|
4
|
|
Valine |
g
|
0.110
|
4
|
|
Arginine |
g
|
0.117
|
4
|
|
Histidine |
g
|
0.036
|
4
|
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
NDB No: 11148
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, chopped ------- 175 g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
92.65
|
0
|
|
162.138
|
Energy |
kcal
|
20
|
0
|
|
35.000
|
Energy |
kj
|
84
|
0
|
|
147.000
|
Protein |
g
|
1.88
|
1
|
|
3.290
|
Total lipid (fat) |
g
|
0.08
|
1
|
|
0.140
|
Ash |
g
|
1.26
|
1
|
|
2.205
|
Carbohydrate, by difference |
g
|
4.14
|
0
|
|
7.245
|
Fiber, total dietary |
g
|
2.1
|
0
|
|
3.675
|
Minerals | |||||
Calcium, Ca |
mg
|
58
|
1
|
|
101.500
|
Iron, Fe |
mg
|
2.26
|
1
|
|
3.955
|
Magnesium, Mg |
mg
|
86
|
1
|
|
150.500
|
Phosphorus, P |
mg
|
33
|
1
|
|
57.750
|
Potassium, K |
mg
|
549
|
1
|
|
960.750
|
Sodium, Na |
mg
|
179
|
1
|
|
313.250
|
Zinc, Zn |
mg
|
0.33
|
0
|
|
0.578
|
Copper, Cu |
mg
|
0.163
|
0
|
|
0.285
|
Manganese, Mn |
mg
|
0.334
|
0
|
|
0.585
|
Selenium, Se |
mcg
|
0.9
|
0
|
|
1.575
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
18.0
|
0
|
|
31.500
|
Thiamin |
mg
|
0.034
|
0
|
|
0.060
|
Riboflavin |
mg
|
0.086
|
0
|
|
0.150
|
Niacin |
mg
|
0.360
|
0
|
|
0.630
|
Pantothenic acid |
mg
|
0.163
|
0
|
|
0.285
|
Vitamin B-6 |
mg
|
0.085
|
0
|
|
0.149
|
Folate, total |
mcg
|
9
|
0
|
|
15.750
|
Folic acid |
mcg
|
0
|
0
|
|
0.000
|
Folate, food |
mcg
|
9
|
0
|
|
15.750
|
Folate, DFE |
mcg_DFE
|
9
|
0
|
|
15.750
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
Vitamin A, IU |
IU
|
3139
|
0
|
|
5493.250
|
Retinol |
mcg
|
0
|
0
|
|
0.000
|
Vitamin A, RAE |
mcg_RAE
|
157
|
0
|
|
274.750
|
Vitamin E |
mg_ATE
|
1.890
|
0
|
|
3.308
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.012
|
0
|
|
0.021
|
4:0 |
g
|
0.000
|
0
|
|
0.000
|
6:0 |
g
|
0.000
|
0
|
|
0.000
|
8:0 |
g
|
0.000
|
0
|
|
0.000
|
10:0 |
g
|
0.000
|
0
|
|
0.000
|
12:0 |
g
|
0.000
|
0
|
|
0.000
|
14:0 |
g
|
0.000
|
0
|
|
0.000
|
16:0 |
g
|
0.012
|
0
|
|
0.021
|
18:0 |
g
|
0.000
|
0
|
|
0.000
|
Fatty acids, total monounsaturated |
g
|
0.016
|
0
|
|
0.028
|
16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
18:1 undifferentiated |
g
|
0.016
|
0
|
|
0.028
|
20:1 |
g
|
0.000
|
0
|
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.028
|
0
|
|
0.049
|
18:2 undifferentiated |
g
|
0.025
|
0
|
|
0.044
|
18:3 undifferentiated |
g
|
0.003
|
0
|
|
0.005
|
18:4 |
g
|
0.000
|
0
|
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
|
0.000
|
Amino acids | |||||
Tryptophan |
g
|
0.018
|
0
|
|
0.032
|
Threonine |
g
|
0.086
|
0
|
|
0.150
|
Isoleucine |
g
|
0.154
|
0
|
|
0.270
|
Leucine |
g
|
0.135
|
0
|
|
0.236
|
Lysine |
g
|
0.103
|
0
|
|
0.180
|
Methionine |
g
|
0.020
|
0
|
|
0.035
|
Phenylalanine |
g
|
0.114
|
0
|
|
0.199
|
Valine |
g
|
0.114
|
0
|
|
0.199
|
Arginine |
g
|
0.122
|
0
|
|
0.213
|
Histidine |
g
|
0.038
|
0
|
|
0.066
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Return to: Ingredients Description and Photos
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!