Swiss Chard (Cooked, 1 cup)
With its vibrant, rainbow-colored stems and wide, deeply crinkled leaves, Swiss chard is a stunning and versatile vegetable that transforms beautifully under heat. When cooked, the leaves become tender and silky, offering a mildly sweet, earthy flavor with a subtle hint of bitterness that mellows significantly compared to its raw state. Often compared to spinach but with a more robust texture, it holds up exceptionally well when sautéed with garlic and olive oil, folded into hearty soups, tossed with pasta, or baked into savory quiches. Culinary enthusiasts frequently incorporate this leafy green into their everyday meals not only for its delicious taste but also because exploring the nutrition facts for Swiss Chard (Cooked, 1 cup) reveals an incredibly nutrient-dense profile that elevates both the flavor and wholesome quality of any dish.
Culinary & Storage Tips
Selection
Look for raw Swiss chard with vibrant, crisp leaves and firm stems without any yellowing or wilted spots; keep in mind you will need about twice as much raw chard to yield 1 cup cooked.
Storage
Store unwashed raw chard in a perforated plastic bag in the fridge for up to five days, and keep cooked chard in an airtight container in the refrigerator for up to three days.
Healthy Uses
- •Sauté with garlic, olive oil, and a squeeze of fresh lemon juice for a quick, nutrient-packed side dish.
- •Chop and stir into soups, stews, or hearty bean chilies during the last few minutes of cooking.
- •Mix into scrambled eggs, frittatas, or quiches to add a boost of vitamins and fiber to your breakfast.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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