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
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.
Swiss Chard
Per
1 cup, cooked (175g)
Calories
35
Vitamin K
477%
Vitamin A
60%
Vitamin C
35%
Vitamin B12
0%
Vitamin D
0%
Iron
22%
Magnesium
36%
Potassium
20%
Calcium
8%
Fiber
3.7g
Nutrition Highlights
Vitamin K, vitamin A, magnesium, lutein
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
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.
Absorption Boost
Healthy fats — helps absorb the fat-soluble vitamin K and lutein
Garlic and lemon — a classic pairing that also adds flavor and vitamin C
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
Storage
Refrigerate unwashed in a perforated bag; use within about 4–5 days.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Energy levels
Objective
(Quarterly)
Vitamin K and INR status
Magnesium status