Swiss chard is a leafy green with sturdy stems, related to beetroot. The leaves are high in vitamins A, C and K and provide magnesium, potassium and iron, with very few calories.
Use young leaves raw in salads; older leaves are better lightly cooked, and oxalates can bind some calcium and iron.
Where Chard, Swiss, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RE) | 766 µg | 109% | |
| Potassium | 380 mg | 19% | |
| Folate | 165 µg | 83% | |
| Magnesium | 81.0 mg | 22% | |
| Calcium | 51.0 mg | 6% | |
| Phosphorus | 46.0 mg | 7% | |
| Vitamin C | 30.0 mg | 38% | |
| Iron | 1.80 mg | 13% | |
| Niacin equivalents (NE) | 0.700 mg | 4% | |
| Niacin (B3) | 0.400 mg | 3% | |
| Pantothenic Acid (B5) | 0.170 mg | 3% | |
| Riboflavin (B2) | 0.090 mg | 6% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Glucose (dextrose) | 0.400 g | — | |
| Fructose | 0.200 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 11,000 µg | — | |
| Beta-carotene | 4,569 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.