Chard can be called as Swiss chard, silver beet, perpetual spinach beet, crab beet, bright lights, seakale beet and man gold. It is included in leafy vegetables. It is grown even when leaves are young and tender. It cannot be stored for long time. Its leaves are green and shiny. It is bitter in taste. You may use it in making salads and mature chard and stalks are cooked that diminishes its bitterness. If you want to make your salad colorful, then definitely add it. As compared to its leaves, stalks take long to be cooked.
In the region of Mediterranean, it is most famous vegetable and people rank it second after spinach in terms of its nutrients. There are vitamins C, E, beta-carotene, mineral manganese and zinc. Those who want to control cholesterol level and weight must take as it is low in calories as well as in fats. If leaves are fresh, it will provide 33% vitamin –C. omega-3 fatty acids, B-Carotene, a-carotene, lutein and zeaxanthin make it rich diet.
Swiss Chard Nutritional Value, Data, Information, Content, Label, List and Benefits
Measure 125ml
Weight 92g
Energy 18kcal
Energy 78kj
Protein 2g
Carbohydrate 4g
Total Sugar 1g
Total Dietary Fiber 1.9g
Total Fat tr g
Calcium 54mg
Iron 2.1mg
Sodium 165mg
Potassium 508mg
Magnesium 80mg
Phosphorus 31mg
Vitamin A 283RAE
Beta-carotene 3376mcg
Lycopene 0mcg
Folate 8DFE
Vitamin C 17mg
Vitamin B12 0mcg