Chard

Chard

Also known as Swiss chard, these greens come from a variety of beet grown specifically for its stems and leaves.

With a a full-bodied texture that tastes similar to spinach, Swiss chard is an excellent source of beta-carotene and a good source of vitamin C.

Estimated Glycemic Load=1

The Benefits

*Excellent Source of: Vitamin A, Vitamin K
*Good Source of: Vitamin C
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Look for chard with a fresh green color and moist, crisp, unwilted greens. The leaves should be unblemished by tiny holes, which indicate insect damage. Wrap unwashed Swiss chard in damp paper towels, place in a plastic bag and store in the crisper of the refrigerator for three to five days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) CHARD,SWISS,RAW

OMEGA-6 / OMEGA-3 RATIO: 9

Calories: 7

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.07 g	*
Saturated Fat	0.01 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.03 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	3 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	1.4 g	*
Sugars	0.4 g	*
Fiber	0.58 g	*
Protein	0.65 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	2201.8 IU	44%
Vitamin C	10.8mg	18%
Vitamin D	0 IU	0%
Vitamin E	0.68 IU	2%
Vitamin B6	0.04 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	298.8 mg	374%
Folate	5 mcg	1%
Niacin	0.14 mg	1%
Riboflavin	0.03 mg	2%
Thiamin	0.01 mg	1%
MINERALS
Calcium	18.4 mg	2%
Copper	0.06 mg	3%
Iron	0.65 mg	4%
Magnesium	29.2 mg	7%
Manganese	0.13 mg	6%
Phosphorous	16.6 mg	2%
Potassium	136.4 mg	4%
Selenium	0.32 mcg	0%
Sodium	76.7 mg	3%
Zinc	0.13 mg	1%
PHYTONUTRIENTS
Alpha-carotene	16.2 mcg
Beta-carotene	1312.9 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	3960 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).