Swiss chard is a highly nutritious vegetable, scoring 72/100, primarily due to its rich micronutrient profile and status as an unprocessed whole food.
This vegetable is a good source of Vitamin A, providing 34% of the Daily Value per 100g.
A 100g serving contributes 33% of the Daily Value for Vitamin C, supporting immune function.
It is a minimally processed whole food, classified as NOVA 1, with no added sugar.
With 213mg of sodium per 100g, it's higher than many other raw vegetables.
Swiss chard offers 1.8g of protein and 1.6g of fiber in a low-calorie 19-calorie serving.
Scores +7 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.6g
6% of Daily Value
Protein
1.8g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
213mg
9% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K)+12
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 72
Swiss chard earns a strong FoodScore of 72/100, placing it firmly in the 'Good' category. This score is largely driven by its excellent micronutrient density and its classification as a minimally processed whole food. It receives a significant bonus of +12 points for its rich content of essential vitamins and minerals, including notable amounts of Vitamin A (34% DV), Vitamin C (33% DV), Iron (10% DV), and Magnesium (19% DV) per 100g serving. Additionally, its NOVA 1 classification, indicating it is an unprocessed food, contributes a substantial +10 points. On the macro front, Swiss chard is very low in calories (19 per 100g) and contains no added sugar or trans fat, which are favorable attributes. While it provides some fiber (1.6g) and protein (1.8g), these amounts are not high enough to earn additional bonuses, nor are they low enough to incur penalties. The sodium content of 213mg per 100g is moderate for a vegetable but doesn't trigger a penalty at this level. To achieve a higher score, Swiss chard would need to provide significantly more fiber or protein per serving.
Health benefits
What the nutrients in swiss chard raw actually do for you, grounded in established dietary science.
Supports Bone Health
Swiss chard contributes to bone health through its content of magnesium and calcium. Magnesium is crucial for bone formation and maintaining bone density, with 100g of Swiss chard providing 81mg, or 19% of the Daily Value. Calcium, at 51mg (4% DV) per 100g, is a fundamental building block of bones. While not a primary source of calcium, its combination with magnesium and other micronutrients supports the complex processes involved in maintaining strong bones. Regular consumption of magnesium-rich foods is emphasized in dietary guidelines for skeletal integrity.
Aids in Immune Function
Swiss chard is a notable source of Vitamin C, which is essential for a healthy immune system. A 100g serving provides 33% of the Daily Value for Vitamin C. This vitamin acts as an antioxidant, protecting cells from damage, and is vital for the production and function of various immune cells. Including foods rich in Vitamin C, like Swiss chard, can help the body's natural defenses. The NIH highlights Vitamin C's role in immune cell support and overall resistance.
Promotes Eye Health
This leafy green is an excellent source of Vitamin A, which is critical for vision and eye health. A 100g serving of Swiss chard delivers 34% of the Daily Value for Vitamin A. This vitamin is a key component of rhodopsin, a protein in the eyes that absorbs light, and it supports the proper functioning of the retina. Adequate intake of Vitamin A is important for maintaining good eyesight, especially in low light, and for protecting the eyes from certain age-related conditions. Research supports the role of Vitamin A in ocular health.
Contributes to Red Blood Cell Formation
Swiss chard provides iron, a mineral vital for the formation of red blood cells and oxygen transport throughout the body. A 100g serving contains 1.8mg of iron, which is 10% of the Daily Value. While this is non-heme iron, which is less readily absorbed than heme iron from animal sources, its absorption can be enhanced when consumed with Vitamin C-rich foods, which Swiss chard also provides. Adequate iron intake is crucial for preventing iron deficiency anemia, a common nutritional concern.
Swiss chard is a highly nutritious vegetable, scoring 72/100, primarily due to its rich micronutrient profile and status as an unprocessed whole food.
How to eat it
Swiss chard is a versatile leafy green vegetable commonly used in American cuisine, often prepared similarly to spinach or kale. It can be enjoyed raw in salads, but its slightly bitter taste mellows significantly when cooked. Typical preparations include sautéing, steaming, or adding it to soups and stews. A reasonable serving size is generally 100-200g, which wilts down considerably when cooked.
To reduce bitterness, remove the tough stems before cooking, or blanch the leaves briefly in boiling water before sautéing.
Sauté Swiss chard with a little olive oil and garlic for a simple, flavorful side dish that pairs well with lean proteins.
Incorporate chopped Swiss chard into omelets, frittatas, or quiches to boost their nutrient content.
Add raw, finely chopped Swiss chard to salads for a peppery bite, or blend it into smoothies for a nutrient boost.
Store fresh Swiss chard in a plastic bag in the refrigerator's crisper drawer for up to 3-5 days to maintain freshness and nutrient quality.
Things to keep in mind
For most healthy adults, Swiss chard is safe to consume in normal dietary amounts. However, it is high in Vitamin K, which can interact with blood-thinning medications like warfarin. Individuals on such medication should maintain a consistent intake of Vitamin K-rich foods and consult their healthcare provider. Swiss chard also contains oxalates, which can contribute to kidney stone formation in susceptible individuals; cooking can reduce oxalate content. There are no widely documented common allergies to Swiss chard.
Yes, raw Swiss chard is very healthy. It scores 72/100 on FoodScore, indicating a high nutritional value. It's an unprocessed (NOVA 1) food, rich in vitamins A and C, and minerals like magnesium and iron, while being very low in calories and free of added sugars.
Is Swiss chard good for weight loss?
Swiss chard can be beneficial for weight loss due to its very low-calorie count (19 calories per 100g) and moderate fiber content (1.6g). Its high water content and nutrients can contribute to satiety without adding significant calories, making it a good choice for calorie-controlled diets.
Is Swiss chard considered an ultra-processed food?
No, Swiss chard is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural nutritional integrity and is free from industrial processing, added sugars, and artificial ingredients.
What is the best way to cook Swiss chard?
The best way to cook Swiss chard depends on preference, but sautéing is popular. Sautéing with a little olive oil and garlic helps to soften the leaves and stems, reducing any bitterness and enhancing its flavor. Steaming or adding it to soups are also excellent methods to preserve its nutrient content.
What can I use as a substitute for Swiss chard?
Good substitutes for Swiss chard include other leafy greens like spinach, kale, or beet greens. Spinach has a milder flavor and cooks down similarly, while kale offers a more robust texture. Beet greens are very similar in taste and texture, often used interchangeably in recipes, providing similar nutritional benefits.
Does Swiss chard have a lot of sodium?
Swiss chard contains 213mg of sodium per 100g serving. While this is higher than some other raw vegetables, it is still a moderate amount and generally not considered high for a single food item. For individuals monitoring sodium intake, it's a factor to be aware of, but it doesn't typically pose a concern in a balanced diet.
Can I eat Swiss chard stems?
Yes, Swiss chard stems are edible and nutritious. They are often firmer and take longer to cook than the leaves, so it's common to chop them and cook them first, before adding the leaves. The stems add a pleasant crunch and contribute to the overall fiber and nutrient intake of the vegetable.