Chard characteristics

• High in fibre
• Low in calories
• Source of vitamin K
• Source of iron
• Stimulates intestinal transit

Nutritional and caloric values of chard

For 100 g of cooked chard:

• Energy: 14.7 kcal
• Water: 95.3g
• Protein: 0.7g
• Carbohydrates: 1,23g
• Lipids: <0,5g
• Fibre: 2.5g
• Calcium: 56mg
• Chloride: 114mg
• Copper: 0.04mg
• Iron: 0.35mg
• Iodine: < 20 mcg
• Magnesium: 18 mg
• Manganese: 0.16mg
• Phosphorus: 11mg
• Potassium: 240mg
• Selenium: < 20 mcg
• Sodium: 99.6mg
• Zinc: 0.08mg
• Beta-carotene: 89.2 mcg
• Vitamin D: < 0.25 mcg
• Vitamin E: 0.41mg
• Vitamin K1: 327mcg
• Vitamin C: <0.5mg
• Vitamin B1 or thiamine: <0.015mg
• Vitamin B2 or riboflavin: <0.01mg
• Vitamin B3 or PP or niacin: <0.1mg
• Vitamin B5 or pantothenic acid: 0.17mg
• Vitamin B6: 0.024 mg
• Vitamin B9 or total folate 43.2 mcg
• Vitamin B12: 0 mcg

Chard is a very low-calorie vegetable, with 14.7 calories/100 g. It is rich in fibre, calcium, potassium, vitamins K and B. On the other hand, it lacks vitamin B12.

The benefits of chard: why eat it?

• Beneficial for intestinal transit
• Slows down cellular ageing
• Glutamine, found in chard, is an amino acid that slows down cell ageing and regenerates the body's cells.
• Good source of potassium and iron
• Anti-haemorrhagic

Choosing the right chard

An average chard weighs about 200g and can be found on market stalls from June to November.

When harvested, chard forms long, broad green leaves with a white part in the centre, called chard.

Originally very close to turnips, chard is a derivative of the same subspecies. You can find red or white chard, but this has little effect on the taste of the chard.

To make a good choice, look for chard with firm white or red ribs and dark green leaves.