Detox
Swiss Chard
A colorful leafy green in the same family as beets, combining beet-like minerals with kale-like vitamin K.
Bone Health
Vision
Detox
Serving
1 cup, cooked (175g)
Calories Per Serving
35
Key nutrients
Vitamin K, vitamin A, magnesium, lutein
Nutrient density
Not officially rated
Why it’s worth eating
Swiss chard is loaded with vitamins A, C, K, and minerals like magnesium and iron. It supports bone and blood health. Use in salads, sautés, or soups.
What you may notice
Markers worth tracking
How to eat it
Cook lightly rather than boiling for long periods, chard’s oxalates and nutrient content are both affected by how it’s prepared; steaming or sautéing briefly is the better balance.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K and lutein Garlic and lemon, a classic pairing that also adds flavor and vitamin C
Storage
Refrigerate unwashed in a perforated bag; use within about 4-5 days.
The numbers, per
477%
Vitamin K
60%
Vitamin A
35%
Vitamin C
8%
Calcium
22%
Iron
36%
Magnesium
20%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.7g
USDA-verified (FoodData Central)
Evidence
D
HONEST FLAG: no chard-specific human clinical trials.
Study dose vs. serving
Boiling reduces soluble oxalate 30-87%.
No chard-specific outcome trial located. Oxalate handling per Chai W, Liebman M. J Agric Food Chem. 2005;53(8):3027-3030.
Use caution if
You’re prone to kidney stones, chard is one of the higher-oxalate leafy greens You take warfarin or other blood thinners, very high vitamin K content; keep intake consistent
Details
Type
Superfood
Season
Summer-autumn
Forms
Fresh
Price
Budget
Bioactive
Betalains and betacyanins, plus lutein and nitrate
Heat stable
Partial - boiling cuts oxalate but leaches folate and vitamin C
Watch
HIGH OXALATE and high vitamin K (warfarin consistency).
Reliability
Research Reliability