Swiss chard also known as silverbeet, spinach beet or rainbow chard, originated from Mediterranean regions, and contains distinctly large, dark green leaves with rainbow coloured stalks.

The whole Swiss chard plant can be eaten and comes in various types: This includes the green stalk (Lucullus), Red stalk (Charlotte, Rhubarb chard), and multicolour stalks (bright lights).

Health Benefits


  • An excellent source of vitamin C which is a phytonutrient that helps rid the body of infections, clear skin and prevent iron deficiency. (1)


  • A great source of vitamin K which is vital to maintain and build strength in teeth, bones and the skin. (2)


  • Contains vitamin A which combines with flavonoid antioxidants such as beta carotene, alpha carotene, lutein, and zeaxanthin that promote vision and eliminate harmful free radicals which pose cancer threats in the body. (3)


  • Provides nutrient-rich B-vitamins, which combine to help metabolise carbohydrates, fats and amino acids. (4) (5)


  • Plentiful in moderate levels of potassium which helps to reduce blood pressure and iron which increases the supply of red blood cells in the body, essential for the oxidation of blood. (6)


  • Is very low in calories which promotes weight loss. (7)

Swiss Chard Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 19
Calories from Fat 2
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 213 mg 9%
Total Carbohydrates 4 g 6%
Dietary Fibre 2 g 6%
Sugar 1 g
Protein 2 g
Vitamin A 122% Vitamin C 50%
Calcium 5% Iron 10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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